Strong. Fast. Built to Last.

11/20/2011

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 5 pushups, 10 air squats, 2 minute.

Workout:

Pick your favorite mode of self powered transportation and go out and cover as much distance as possible in 30 minutes.

Run

Row

Ride

Crawl

03/14/2011

MONDAY WORKOUT

Location: Gym

Equipment: Kettlebell (8-20# for Women and 20-40# for Men)

In 20 minutes complete the following sequence as many times a possible.

Sprint the length of the gym and back (~160m if you are outside)

15 Goblet Squats (w/ Kettlebell)

15 Kettlebell Swings

15 Situps

15 Mountain Climbers (alternate legs, each leg counts as 0.5 reps)

Have fun!

BURPEE CHALLENGE DAY #14:

06/22/2012

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, 10 Lunge Steps (per leg) and 30 Mountain climbers.

Complete the following:

Run 0.25 miles (400 meters)

01/11/2013

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 the following for time:

Run 0.6 Miles

01/15/2012

SUNDAY WORKOUT

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

Workout:   Complete 2 Rounds of the following

Run 1 mile

 15 Burpees

Rest 3 Minutes

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