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

Death by Muscle Ups, Clean & Jerks, Run


A. "Death by Muscle Up", Pullup + Ring/Box dips
minute 1 = 1 MU or 1 pullup + 1 Dip
minute 2 = 2 MU or 2 pu's + 2 dips
*continue till unable to complete all reps during that minute

B. 3 rounds for time:
10 - clean & jerks @ 95/135, scale accordingly
400m run

"Miracle Mile" + Extra Credit


“Miracle Mile”
Sprint 400 meters
25 Kettlebell Swings
Farmer’s Walk with heavy dumbbells the East and West sides of the block (front/back)
Waiter’s Walk with heavy dumbbells the South and North sides of the block (sides)
25 Box Jumps
Sprint the East and West sides of the block
Walking Lunges on the North and South sides of the building
25 Burpees
Sprint 400 meters with 20 lb. DynaMax Medicine Ball

Extra Credit:
3 - Rounds for time:
15 Wallball (20/14)
12 Russian Twists (20/14)
9 Pull-ups

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

Curtis P's, Renegade Row


2-4-6-8-10 Ascending ladder of Kb Curtis P *swing clean, push press, lunge r, lunge l

10-8-6-4-2 Descending ladder of Kb Renegade Row *row r, row l, pushup

200m run between each set:

-2x Curtis P, 10 x Renegade Row

200m run

-4x Curtis P, 8 x Renegade Row

200m run

-6 x Curtis P, 6 x Renegade Row

200m run……

Continue until you have reached 10 Curtis P and 1 Renegade Row



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...........

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!



Bring your yoga mat, blocks, balls and water!