Strong. Fast. Built to Last.

04/20/2011

WEDNESDAY WORKOUT

Location: Weight Room (meet in gym for warmup)

Complete the following as quickly as possible (in any order). You must complete all reps of one exercise before moving to the next. The time limit for completion is 20 minutes. If you finish before time is up, work on hanging knee raises from the pullup bar or if you can, pulling your knees to your elbows.

"Fantastic 400!"

75 Jump Ropes Skips

03/10/2012

SATURDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 Squats, 20 Situps, and 30 Jumping Jacks.

Workout: Set the clock for 20 minutes

Run 1 Mile

In the remaining time, complete as many rounds as possible of:

11/27/2011

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 pushups, 10 squats, 30 Jumping Jacks, and 2 minutes of plank hold.

Workout: Complete 4 rounds of the following as quickly as possible alternating between movements as shown below:

Rounds 1 & 3:

Run 800 meters

01/05/2013

 

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts (burpee w/out the pushup)

1 Mile Run for time

4 Minutes of rest

06/13/2012

WEDNESDAY 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 5 ROUNDS of the following:

1 minute of MAX reps Tuck Jumps

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