Strong. Fast. Built to Last.

10/12/2012

 

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

05/12/2012

SATURDAY WORKOUT

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

“No joke…!”

Lungewalk 400 yards as quickly as possible. Count your steps.

11/14/2011

MONDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 10 air squats, 15 Pushups, 20 V-ups, 4-50 yard sprints.

Workout:

Complete as many rounds as possible in 16 minutes:

5 Pullups (if no pullup bar, substitute bent over DB rows)

03/06/2011

SUNDAY WORKOUT

 Complete the following sequence of exercises 5 times as quickly as possible:

50' Bear Crawl

10 Pushups

15 Situps 

25 Squats

50' Crab Walk

 

BURPEE CHALLENGE DAY #6!

12 Burpees for you! Yeah...burpees!

03/22/2013

 

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Buy-In:  Max Effort 0.2 mile run

***Rest 1 minute***

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