Bench Press, Clean & Jerk

2016-05-27

A. Bench Press, 5 x 3

B. For Time: Rungs & Ladders
10 to 1 - Clean & Jerks
1 to 10 - Muscle Ups, Pullups/Ring Rows + Ring/Box Dips

i.e.-
10 C & Jerks
1 MU or pullup/dips

9 C&J, 2 MU

Sledgehammer, Swing, Slam, Row

2016-05-26

A. 20 Minute AMRAP:

10 - sledgehammer strikes, 5R/5L
10 - russian swings
10 - sand slammers
10 - DB 1-arm row, 5R/5L
10 - DB see saw press, 5R/5L
10 - DB lunges, 5R/5L
20 - anchored sit ups

Power Clean, HSPU/HRPU, Double Unders

2016-05-25

A.
EMOM for 8 minutes of:
Power Clean + Hang Clean
2 minute rest

EMOM for 8 minutes of:
Power Snatch + Overhead Squat

B. 10 minute amrap:
1 HSPU + 20 Double Unders
2 HSPU + 20 Double Unders
3 HSPU + 20 DU
etc., etc.

**Scaled**
Hand release pushups + single jump ropes

Deadlift, Run, Situps, Good Mornings, Plank

2016-05-24

A. Deadlift, 5 x 3 climbing every minute on the minute:

B. 5 rounds of:
200m run/250mrow
15 - plate situps
15 - plate good mornings
1:00 plank

Back Squat, Burpee, Pullup, Thrusters

2016-05-23

A. Back Squat, 5 x 3 climbing

B. For Time:
30 - Burpees
30 - Pullups
30 - Thrusters

Ladders-

2016-05-21

Warm Up:
Joint Mobility
Shoulder dislocates

Mobility Complex
5x Swings
5x Goblet Squats
5x Swing to Goblet Squat
5x 1-Arm Clean + Squat Right Hand
5x 1-Arm Clean + Squat Left Hand
5x 1-Arm Clean + Squat + Thruster Right Hand
5x 1-Arm Clean + Squat + Thruster Left Hand
5x 1-Arm Clean + Press + Windmill Right Hand
5x 1-Arm Clean + Press + Windmill Left Hand

Instep Stretch Each Leg

A.
Rolling 45's
1/2 Get Ups
Turkish Get Ups

B. Buy In
50 - Russian Kb Swings

then: Ladders of double kettlebells

Clean & press, 5 series of 1,2,3 per side alternated with
Renegade Rows, 5 series of 1,2,3 per side
Reverse Lunge 5 x 5/5

Cash Out -
50 - Kb Pullovers

KETTLEBELL STACKING

2016-05-14

Start with 30 seconds of left hand, one hand kettlebell swings,Start with 30 seconds of left hand, one hand kettlebell swings,
on the beep switch to right hand one hand swings.
30 seconds rest
then...

30 seconds left hand swings, 30 seconds right hand swings
30 seconds left hand cleans, 30 seconds right hand cleans.
30 seconds rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows.
30 seconds rest (whew!)

THEN..
30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups (which by this point feel like some kind of "break")
30 seconds rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses.
30 seconds (or a little more) rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts
30 seconds (or a little more) rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand
30 seconds to 1:30 rest

30 seconds left hand swings, 30 seconds right hand swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand,
one Turkish Get Up on each side.

Then do some much needed cooldown and joint mobility exercises.
Told you, we don't kid around! :)

Flow Complex

2016-05-07

Warm Up:
Here are the full times:
Hip Hinge - 30 seconds
Spider Man - 30 seconds
Spider Man w/ twist - 30 seconds
Crescent Lunge to Down Dog - 60 seconds
3 Legged Dog - 30 seconds each side
90/90 - 30 seconds
90/90 with fold - 30 seconds
Goblet Squat - 30 seconds

Optional Finisher - 90/90 to Deep Squat + twist and reach

A. Main sequence:
4 sets, repeat 5 times (R-L-R-L-R-L-R-L-R-L):

RIGHT side:
Clean & press x1
Snatch x1
Back lunge (keep kettlebell overhead) x1
Half-kneeling press x1
Return to standing x1 (keep kettlebell overhead) x1
Front squat x1

LEFT side:
Clean & press x1
Snatch x1
Back lunge (keep kettlebell overhead) x1
Half-kneeling press x1
Return to standing x1 (keep kettlebell overhead) x1
Front squat x1

Rest 60 seconds, then repeat the entire sequence.

One movement flowing into the next without putting the kettlebell down.

B. Revisiting push up sequence

C. Scap Retracts + brachial hang

Complex, Lower Body, Upper Body, Core

2016-04-30

A. Warm up:
5 minute kettlebell complex
5 - scap retracts + :20 brachial hang

B. 3 Rounds of:
Kb Mini Leg Blaster

C. 3 Rounds of:
5 - Clean & Push Press, R/L (heavy but doable)
5 - Renegade Rows w/pushups or (Metronome) Pushups 4-2-4, advanced athletes
5 - Negative Chin Ups

D. Core

Coach Shawna gone....

2016-04-23

There will be a kettlebell workout on the board for those who want to do kettlebell and have done this class before for awhile; however, coach is gone today. Sorry!

3 Rounds for Total Reps:

1 Minute KB Deadlifts

1 Minute Renegade Rows w/pushup

1 Minute KB Sumo DL High Pull (32/24)

1 Minute Goblet Squats

1 Minute Rest

Spring Session

2016-02-27

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

NEXT SESSION STARTS NOVEMBER 3RD

2015-10-22

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

Meridian Youthfit

2015-10-17

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

SHOULDER IMMERSION-Test, myofascial release, mobility and retest

2016-05-14

You will need mats, yoga blocks and therapy balls.

Full Body

2016-05-07

Please bring mat, yoga block and balls!

PROGRESSIONS

2016-03-05

Bring your yoga mat, blocks, balls and water!

Hip Immersion

2016-02-13

This is a class you do not want to miss! Bring yoga mat, blocks and balls!!!!