OB Fitness https://obfitnessgym.com Gym Fri, 08 Nov 2024 20:03:37 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.1 https://obfitnessgym.com/wp-content/uploads/2025/01/cropped-OB-FITNESS-2-32x32.png OB Fitness https://obfitnessgym.com 32 32 11/11 | Full Body https://obfitnessgym.com/11-11-full-body/ Fri, 08 Nov 2024 20:03:37 +0000 https://synergy180.com/?p=19113 7.5 min stations 10-15 reps

Rings 

Atomic push-ups 

Bicep curls 

 

Barbells 

push press 

Lateral lunge + knee drive (both sides)

 

 

Kettlebells 

Sumo squat curl + stand up press 

Lunge hold with underhand switches (both sides) 


Dumbbells/cardio 

Single arm floor press in hollow body hold (both sides) 

Bike/rower/run outside

 

Finisher: Coaches Choice

Beats to Fuel You


]]> 11/9 | Full Body https://obfitnessgym.com/11-9-full-body/ Fri, 08 Nov 2024 20:00:53 +0000 https://synergy180.com/?p=19108 15 minutes each station (2 stations total split up the class half and half)

Dumbbells/cardio 

Hit 6 rounds and rest for 60 seconds between each set -HEAVY DUMBBELLS 

 

5 bent-over rows 

5 deadlifts

5 front squats

5 push presses

5 push-ups

5 second squat hold 

 

Cardio of choice for the remaining time

 

 

Kettlebells 

10 reps trying to run through 4x

Forearm KB drags (forward and back) (both sides) 

Reverse lunge + single arm curl (both sides) 

Single arm suitcase squats (both sides) 

Single arm OH Tricep ext. (both sides)

 

Finisher: Coaches Choice

Beats to Fuel You


]]> 11/8 | Back & Core https://obfitnessgym.com/11-8-back-core/ Wed, 06 Nov 2024 23:19:05 +0000 https://synergy180.com/?p=19103 AMRAP -7.5 min stations 10-12 reps

Barbell/Long Bands

sit up + Z press 

Band pulldowns

 

Kettlebells/Bands

Banded farmers carry 

Single arm high pulls

 

 

 

Rings 

Inverted rows

Pikes

 

Dumbbells/Benches

Bench Supported single arm rows 

Reverse crunches

 

Finisher: Coaches Choice

Beats to Fuel You


]]> 11/7 | Legs & Chest https://obfitnessgym.com/11-7-legs-chest/ Wed, 06 Nov 2024 23:15:26 +0000 https://synergy180.com/?p=19098 Each person has their own station

3 minutes 15 seconds (15-20 reps)

Kettlebells

deep push-ups (use heavy KBs)

 

Kettlebells

lying seesaw press

 

 Barbell

hamstring curls

 

Benches/Plates

Elevated glute bridge hold (plate on hips) plus plate chest presses

 

 

Dumbbells

calf raises + squat hold calf raises 

 

Dumbbell 

Arnold bench press

 

Barbell

single leg deadlifts


Bands 

cross body quadruped abduction

 

Finisher: Coaches Choice

Beats to Fuel You


]]> Hello world! https://obfitnessgym.com/hello-world/ https://obfitnessgym.com/hello-world/#comments Tue, 05 Nov 2024 17:30:10 +0000 https://obfitnessgym.com/?p=1 Welcome to WordPress. This is your first post. Edit or delete it, then start writing!

]]> https://obfitnessgym.com/hello-world/feed/ 1 11/6 | Arms & Abs https://obfitnessgym.com/11-6-arms-amp-abs/ Tue, 05 Nov 2024 02:41:05 +0000 https://synergy180.com/?p=19091 (1 min on, 15 off) 3x

Barbell

Sprinter sit ups 

Split jerk

  

Kettlebells

Hollow body flutter kicks 

Front raise + lateral raise

 

 

 

Dumbbells 

Iso hold hammer curls both sides + together 

Skull crusher to weighted crunch (knees in 90 degree bend)

 

Dumbbells/cardio

Half kneel curl to press (both sides) 

Bike/rower/run outside

 

Finisher: Coaches Choice

Beats to Fuel You


]]> 11/5 | Glutes https://obfitnessgym.com/11-5-glutes/ Tue, 05 Nov 2024 02:36:24 +0000 https://synergy180.com/?p=19086 AMRAP 7.5 min stations (8-10 reps)

Barbell/benches

Sumo squats

Sit to stand

 

Kettlebells/bands

Kettlebell RDLS elevated on plates 

Double rack squat walks forward and back with a band

 

 

 

Dumbbells/plates/bands

Elevated split squats (on plates) 

In and out squat jumps (with a band)

 

Boxes/dumbbells/Bands

Reverse lunges or reverse walking lunges outside 

Step up +  leg lift (with bands)

 

Finisher: Coaches Choice

Beats to Fuel You


]]> 11/4 | Full Body https://obfitnessgym.com/11-4-full-body/ Fri, 01 Nov 2024 19:00:14 +0000 https://synergy180.com/?p=19081 15 minutes each station (2 stations total split up the class half and half)

Dumbbells/cardio 

Hit 6 rounds and rest for 60 seconds between each set -HEAVY DUMBBELLS 

 

5 bent-over rows 

5 deadlifts

5 front squats

5 push presses

5 push-ups

5 second squat hold 

 

Cardio of choice for the remaining time

 

 

Kettlebells 

10 reps trying to run through 4x

Forearm KB drags (forward and back) (both sides) 

Reverse lunge + single arm curl (both sides) 

Single arm suitcase squats (both sides) 

Single arm OH Tricep ext. (both sides)

 

Finisher: Coaches Choice

Beats to Fuel You


]]> 11/2 | Full Body https://obfitnessgym.com/11-2-full-body/ Fri, 01 Nov 2024 18:55:40 +0000 https://synergy180.com/?p=19076 AMRAP 7.5 min stations (10-12reps)

Kettlebells

Lateral lunge cleans

Reverse lunge swings

 

Barbell

Landmine OH squats 

Landmine reverse lunge to press (both sides)

 

 

Dumbbells

Half kneeling hammer curls (both sides) 

Hollow body twists

 

Cardio/Dumbbells

Bike/rower/run in alley for 2 minutes 

Dumbbell Burpees

 

Finisher: Coaches Choice

Beats to Fuel You


]]> 10/30 | Arms & Abs https://obfitnessgym.com/10-30-arms-amp-abs/ Mon, 28 Oct 2024 23:12:34 +0000 https://synergy180.com/?p=19067 Each person has their own station 

3 minutes 15 seconds each station with 30 second rest to switch – hitting all 8

Barbell

 B-stance curls with iso hold 

 

Kettlebells

shoulder to shoulder press

 

Kettlebells

side bends

 

Ab wheel

Knees-elevated ab wheel rollout

 

 

 

Med Balls

Underhand wall toss + chest wall toss

 

Barbell

landmine plank driver 

 

Dumbbells 

Tabletop single-arm tricep ext. with opposite leg extended (both sides)

 

Dumbbells

Seated incline curls

 

Finisher: Coaches Choice

Beats to Fuel You


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