"DVB" Hero Workout - Solo/Partner Up or Team Up -


"HERO WOD" - All scaled versions on board

For time:
Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:
10 wall-ball shots
1 rope ascent or pull-ups

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:
10 wall-ball shots
1 rope ascent or pull ups

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:
10 wall-ball shots
1 rope ascent or pull ups

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.
Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

"Diane" + Row


A. For time "Diane"
21 - 15 - 9

Row 1000m rest :30
Row 250m rest :90
row 750m rest :30
row 250m rest :90
row 500m rest :30
row 250m

Bench Press, "Annie"


A. DB Bench Press, 5 x 5 climbing

B. For time "Annie"
Double Unders
Sit Ups

Back Squat, Good Morning, Push Press, Burpees


A. With a running clock
Every 3 minute on the minute
Back Squat 4 x 7

Every 2 minutes on the minute
Good Mornings, 5 x 3

Every 2 minutes on the minute
Push Press 5 x 3

B. 2000m Row
*At minute 1 stop and do 1 burpee
*At minute 2 stop and do 2 burpees
*At minute 3 stop and do 3 burpees
etc. till 2000m is reached

Barbell Bent Over Row, Row, Box Jumps, Wall Ball


A. Barbell Bent Over Row, 5 x 8 climbing

B. 21 minute emom:
minute 1 = 10/15 calorie row
minute 2 = 15 box jumps
minute 3 = 15 wall ball

Strength + Conditioning


Warm Up:
Gymnasticbodies Daily Limber

Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Suitcase Deadlift x 8 reps
Minute 2 – L-Seated Press x 8 reps
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 8 reps

Three rounds for time of:
10 Renegade Rows
20 Kettlebell Swings
10 Goblet Squats

Kettlebell Deck of Cards


For those of you who are not familiar with the kettlebell deck of cards workout, here’s how it goes.

We will go through the entire deck.

Each suite represents a movement.

Each number represents the number of reps performed.

We will split the reps up for each movement.

For example, if we pull a 10, you will do 5 reps on each side etc..

If it’s an uneven number like 7, you will perform 4 and 3 and then the next time around will do the extra rep on the other side.

Face cards=10 reps

Aces=12 reps because we said so.


Here are your suites and movements

♠ Snatches or cleans (or swings)

♣ push press

♥ Renegade rows

♦ Goblet or racked squats

10 Reps Toward Kettlebell Perfection


Warm Up:
:60 MOUNTAIN-CLIMBER step ups/side

Then 3 x
5 - Halos, R/L
5 - Slingshots
5 - Figure 8's
10 - RKB Swings

Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises.

For Time:
10 One-arm Floor Presses R/L
10 Arm-Bar Stretches R/L
10 Turkish Get Ups R/L
10 Military Press R/L
10 Push-Presses R/L
10 Russian Swings
10 Power Swings
10 American Swings
10 Swing Releases
10 One-Arm Swings R/L
10 Half Rotations Switches
10 H2H Switches
10 KB Dead Cleans R/L
10 KB (Swing) Cleans R/L
10 Bottoms-up Cleans R/L
10 Thrusters
10 Snatches R/L

Circuit Training


Slingshot :30 each direction
Swing :30 per hand
Clean & Press :30 per side
Swing :30 alternating hands each rep
Row :30 per side
2 hand swing :30
goblet squat/bootstrapper :30

rest 1:00, repeat for a total 5 rounds

Floor Press, OH Carry, Bent Over Row, Swing, Squat, Clean & Jerk


A. 3 rounds of:
10 - Floor Press, R/L
50M OH KB Carry
10 - Bent Over Row

B. 4 sets of 3 minute rounds of:
20 - swings
20- goblet squats
max rep kb clean & jerk
rest 2 minutes, rinse and repeat



With Coach Ubie

Starts July 12th


Our next 6-week block starts Tuesday, July 12th. Get your kiddos signed up now!!!

Spring Session


Our next YouthFit session starts March 8th! Please sign your young athletes up at front desk.



Our next Meridian Youthfit 6-week cycle starts November 3rd. Send us an email signing your children up for this session.

Meridian Youthfit


We just finished up a 6-week cycle with our young Youthfit athletes!!! We will start the 2nd cycle in a few weeks...........



Please bring mat, block and balls! Lets open those hips up.

Cancelled Saturday July 16th


Body Tune Up is cancelled this Saturday, July 16th. See you next week.



Class has been cancelled, Saturday, June 4th, as coach Shawna is out of town. See you next week!

SHOULDER IMMERSION-Test, myofascial release, mobility and retest


You will need mats, yoga blocks and therapy balls.

Full Body


Please bring mat, yoga block and balls!