Strong. Fast. Built to Last.

06/22/2011

WEDNESDAY WORKOUT

Warmup: Jump rope for 3 minutes working on single skips, double skips, and one footed skips.  Perform dynamics stretches followed by 15 situps, 20 lungesteps, and 10 squats.
 

Cover as much ground as possible in 20 minutes using the following sequence:

Run 1 minute

Perform 20 squats

07/26/2011

TUESDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretchesfollowed by 25 Squats and 15 Pushups.

Workout:   “More Cowbell…Less Kettlebell…Please!”

 3 Rounds of the following:

03/17/2013 - Happy St. Patrick's Day

 

SUNDAY WORKOUT

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

02/17/2012

FRIDAY 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:  “5 by 3” Rest 1 minute between each workout. Make sure you treat each 3 minute interval like it’s an all out SPRINT!

#1: Complete as many rounds as possible in 3 minutes

09/21/2011

WEDNESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 15 Jump Squats and 15 V-Ups

Workout:  Get up!

Complete 8 Rounds of the following:

4 Turkish Getups (2/arm using a Dumbbell or Kettlebell)

16 Box Jumps/Step-ups

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