Strong. Fast. Built to Last.

10/10/2011

MONDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 2 Rounds of 10 Burpees, and 10 Squats

Workout: “1492”

Complete as many rounds as possible in 20 minutes: (Go Heavy with the Medicine Ball)

14 Medicine Ball Ground to Overhead

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

03/26/2013

 

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 10 Glute Bridges.

Complete the following

06/24/2011

FRIDAY WORKOUT

Warmup: Perform 25 jumping jacks and 15 slow burpees followed by dynamic stretching.

WORKOUT: Complete the following sequence 5 times:

1 minute MAX reps Jump Rope Skips

1 minute MAX reps Dumbbell/Kettlebell/Milk Jug Swings

1 minute MAX reps Burpees

Rest 30 seconds

 

11/19/2012

 

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

Complete 10 Rounds of the following as quickly as possible:

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