Strong. Fast. Built to Last.

08/30/2011

TUESDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform  dynamic stretches followed by 3 rounds of 5 Pushups, 10 Situps, and 15 Squats.

Workout:”Trifecta”

Complete the following 3 mini-workouts:

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

15 Kettlebell Swings

02/15/2013

 

FRIDAY WORKOUT

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

Complete as many rounds as possible in 19 minutes

Run 0.2 miles

11/19/2011

SATURDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 5 pushups, 10 air squats, 3 rounds of 45 sec plank hold.

Workout:“Swing n’ Run”

Complete 5 Rounds of the following as quickly as possible

Run 400 meters

04/20/2011

WEDNESDAY WORKOUT

Location: Weight Room (meet in gym for warmup)

Complete the following as quickly as possible (in any order). You must complete all reps of one exercise before moving to the next. The time limit for completion is 20 minutes. If you finish before time is up, work on hanging knee raises from the pullup bar or if you can, pulling your knees to your elbows.

"Fantastic 400!"

75 Jump Ropes Skips

08/01/2012

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 10 Pushups, 10 Squats, and 45 seconds Lateral Jumps.

Complete the following (in order)

Pages