Strong. Fast. Built to Last.

07/13/2011

WEDNESDAY WORKOUT

Warmup: Run/Jump Rope for 3 minutes.  Perform dynamic stretches followed by 25 Jumping Jacks and 10 Burpees.

Workout: Complete 3 rounds of the following movements as quickly as possible

50' Bear Crawl

25 Get-ups (start flat on your back and get up as quickly as possible, without using your hands!)

10 Burpees

 

Anyone else love BACON?

 

08/04/2012

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 10 Pushups, 10 Squats, and 30 Mountain Climbers (each leg is 1 rep).

Complete 3 Rounds of the following as quickly as possible

11/30/2011

WEDNESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 pushups, 10 squats and 30 Jumping Jacks.

Workout:   Complete the following as quickly as possible (20 minute cutoff):

Run 400 meters

30 Kettlebell Snatch (15 right arm, 15 left arm)

12 Pushups

09/02/2011

FRIDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform  dynamic stretches followed by 3 rounds of 10 Situps, and 15 Squats.

Workout: Complete the following

5 Rounds:

25 Kettlebell Swings

Sprint 200 meters

25 Box Jumps or Box Step-ups

Post total time to comments.

04/20/2012

“AB”-ril Workout #20:  20 down, 10 to go!

Perform after you have completed the warmup or at the conclusion of your workout.

50 Kettlebell Halos (25 each direction)

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