Strong. Fast. Built to Last.

02/13/2013

 

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

“2s and 13s”

01/12/2012

THURSDAY WORKOUT

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

Workout:   Complete as many rounds as possible in 20 minutes

2 Turkish Getups  (Use 1 dumbbell)

07/30/2012

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 5 Pushups, 10 Squats, and 15 Jumping Jacks             .

Set the clock for 18 minutes.

08/12/2011

FRIDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed 2 Rounds of 15 Squats and 5 Four-Count Pushups.

Workout

Complete as many rounds of the following in 20 minutes

50 meter sprint forward

5 Burpees

10 Situps

15 Squats

50 meter sprint backward

04/09/2013

 

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

Complete the following as quickly as possible (20 minute cap)

Run 400 meters

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