Strong. Fast. Built to Last.

11/22/2011

TUESDAY WORKOUT

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

Workout:

Complete as many rounds as possible in 20 minutes:

100 Jump Rope Skips (50 Double Unders)

03/16/2011

WEDNESDAY WORKOUT

Location: Gym

Equipment: For the group: 3 Boxes (1-14", 2-20"), 6 Kettlebells (1-8#, 2-20#, 2-30#, 1-40#), 12 Dumbbells (2-5#, 2-10#, 4-15#, 2-20#, 2-25#), 2 mats

This workout will be done with partners. Partner 1 will complete all 3 rounds, while Partner 2 counts and cheers.

3 Rounds for total reps of:

1 minute max reps Push Press (Dumbbells)

1 minute max reps Sumo Deadlift High Pulls (Kettlebells)

06/16/2012

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, 10 Lunge Steps (per leg) and 60 seconds of Plank Hold.

Complete 3 Rounds of the following as quickly as possible

1 mile run

01/13/2013

 

SUNDAY WORKOUT

 

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

01/17/2012

TUESDAY WORKOUT

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

Workout:

Complete 3 Rounds of the following:

1 Minute MAX rep Jump Rope Skips (singles or double unders)

1 Minute MAX rep Squats

Pages