Strong. Fast. Built to Last.




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

“Sneaky Core”


It's finally here...

The last day of the BURPEE CHALLENGE is today!

62 Burpees for you! Make sure you have updated the spreadsheet with your total.  You have until midnight to compelte the burpees. Good luck and congrats to all of you for sticking with it and getting stronger this month!

So...what's next?  

Lastly, two shout-outs:

1. Good luck to the ladies traveling to Charleston this weekend to tackle the Cooper River Bridge Run!  Get it done ladies!

06/30/2011 - Later, June!


Warmup: Run/Jump Rope for 2-4 miunutes. Perform dynamics stretches followed by 25 jumping jacks and 40 mountain climbers.

Workout: "Have a Ball"

Perform the following sequence as many times as possible in 20 minutes,

15 Medicine Ball Squats

30 Medicine Ball Overhead Lungesteps




Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


#1: Complete as many rounds as possible in 9 minutes



Location: Gym

Equipment: Medicine Ball, 12-24# box, Mat

"2-minute med ball drill"

2 minutes max reps Box stepups with med ball press

2 minutes Med Ball Overhead Lunge Steps

2 minutes med ball situp and toss

2 minutes Med Ball Ground to Overhead

2 minutes rest

2 minutes Med Ball Turkish Getup

2 minutes shuttle run with Med Ball

2 minutes Med Ball pushups

2 minutes Lateral Jumps over Med ball