Strong. Fast. Built to Last.

09/07/2011

WEDNESDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by a 2 minute static squat hold.

Workout: “Heavy”

11/20/2011

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 5 pushups, 10 air squats, 2 minute.

Workout:

Pick your favorite mode of self powered transportation and go out and cover as much distance as possible in 30 minutes.

Run

Row

Ride

Crawl

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?

 

01/15/2012

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 Jump Squats, 10 Situps, 15 Pushups.

Workout:   Complete 2 Rounds of the following

Run 1 mile

 15 Burpees

Rest 3 Minutes

12/23/2012

 

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

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