Strong. Fast. Built to Last.

08/17/2011

WEDNESDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 15 pushups, 40 jumping jacks and a 90 second plank

Workout:

3 Mini Workouts (rest 90 seconds between each workout):

#1:  Complete as many rounds as possible in 7 minutes

25 Jump Rope Skips (Double Unders if possible!)

50 Yard Sprint (out 25 yards and return to the initial position)

03/28/2012

WEDNESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 15 Squats, 20 Sit-ups.

Workout: Complete the following as quickly as possible (22 minute time limit!)

Complete 3 rounds of the following:

03/13/2011

SUNDAY WORKOUT

"The Cure for Triskaidekaphobia"

Perform the following sequence of movements 3 times:

13 squats

13 lungesteps

13 bear crawl steps

13 broad jumps

13 pushups

13 crabwalk steps

13 burpees

13 canoers (can use a weight if you have one, if not pretend you are holding a medicine ball)

10/12/2011

WEDNESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 10 Squats, !0 Pushups, 10 Lunge Steps (per leg).

Workout:

Complete as many rounds as possible in 15 minutes:

5 Burpees

10 Jumping Squats

20 Jumping Lunge steps (aka “Superstars”)

Post your rounds to comments.

11/08/2011

TUESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by 15 Pushups, 15 Squats, and 60 second plank hold

Workout:

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

35 Dumbbell Suitcase Deadlifts

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