Strong. Fast. Built to Last.

05/05/2012 - Happy Cinco de Mayo!

SATUDAY WORKOUT

Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Lunge Steps.

Complete 5 rounds of the following:  Low reps, so go heavy.

1 Manmakers

01/16/2012

MONDAY WORKOUT

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

Workout:  Core Crushin’!

Complete 4 Rounds of the following

15Overhead Squats  (use a broomstick, PVC pipe, or a barbell)

09/22/2011

THURSDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 25 Squats and 4 50-yard sprints.

Workout:  The “New” Fitness Test

Complete Maximum Reps of the following within the allotted time for each exercise:

5 Minutes Max Reps Kettlebell Swings

1 Minute Rest

03/18/2012

SUNDAY WORKOUT

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

Workout: “The Cure”

Complete 5 rounds of the following

11/29/2011

TUESDAY 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

Buy-In: 2 minute Plank Hold

then…

Complete as many rounds as possible in 14 minutes

100 yard sprint (50 yards out and back)

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