Strong. Fast. Built to Last.

10/23/2011

MONDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by 15 squats, 15 pushups, 20 lunge steps (10/leg).

Workout: There’s nothing good about Mondays”

Complete as many rounds as possible in 20 minutes:

11/03/2011

THURSDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by 2 Rounds of 5 Pushups (4-count) and 20 Lunge Steps (1 rep/leg)

Workout:

Complete as many rounds as possible in 18 minutes:

10 Plyometric Pushups (clapping, hands off the ground, or elevation change pushups are all acceptable forms of plyometric pushups)

04/19/2012

“AB”-ril Workout #19: Perform after you have completed the warmup or at the conclusion of your workout.

MAX time Plank Hold - Make sure you keep your core tight and flat. No letting the butt dip or pike! Post your time to the google doc.

10/13/2012

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts (burpee w/out the pushup)

Running Day!

Complete the following

See you later, 2011!

December 31, 2011

Today is the last day of the year! Have you met your goals for 2011? Are you prepared to set new goals for 2012?  Rather than setting arbitrary goals, be specific. Set deadlines, establish the methods to achieve your desired outcome, and stick with it! Here are a few tips:

1. Choose a measureable goal.

Good example: “I want to run a 5 K race before June 1st.”

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