Strong. Fast. Built to Last.

03/15/2011

TUESDAY MORNING WORKOUT

Location: Gym or Stadium Field (weather dependant)

Equipment: Dumbbells (one pair/two people)

Complete the following sequence as many times as possible in 18 minutes:

3 Hatemakers (see link: http://www.youtube.com/watch?v=M3TohwCjTxY)

6 Turkish Getups

12 Weighted situps (with the DB from the TGU)

24 lungesteps (12/leg)

05/28/2012 - Happy Memorial Day!

MONDAY WORKOUT

Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Lunge Steps.

Complete 4 Rounds of the following (should be intense and fast!)

40 Double Unders OR 160 Jump Rope Skips

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

10/02/2011

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 2 Rounds of15 Squats and 15 Pushups. Afterward, perform 3 minute plank hold.

Workout:

Complete the following as quickly as possible:

04/03/2013 - Happy Birthday, Dr. Freer!

Happy Birthday, Chris! 

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