Strong. Fast. Built to Last.

09/05/2011 - Happy Labor Day...Now get to WORK!

MONDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 2 rounds of 25 Jumping Jacks and 15 Jumping Squats

Workout: Happy Labor Day!

Complete the following as quickly as possible:

100 Kettlebell or Dumbbell Swings or Milk Jug Swings

50 Burpees

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02/15/2012

WEDNESDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.

Workout:  “Ouch, my arms!”

Complete 4 Rounds of the following as quickly as possible:

Run 400 meters (0.25 miles)

21 Pushups

07/19.2011

TUESDAY WORKOUT

Warmup:Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 15 situps and 15 squats

Workout:Complete as many rounds as possible of the following movements

5 Manmakers (5-25# DBs depending on ability)    WATCH

04/07/2013

 

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.

04/11/2012

“AB”-ril Workout #11: Perform after you have completed the warmup or at the conclusion of your workout.

2 Rounds:

20 Dumbbell Plank Rows(alternate arms, each side counts as 1 rep)

10 Turkish Getups(5/arm)

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