Strong. Fast. Built to Last.

08/29/2011

MONDAY WORKOUT

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

Workout:   “Manmaker  Monday”

Complete as many rounds of the following as possible in 20 minutes:

5 Manmakers

02/14/2013 - Happy Valentine's Day!

 

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

“Couples time!”

11/18/2011

FRIDAY 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.

“Mini Workouts”

Workout #1:Complete as many rounds of the following two movements as possible in 7 minutes

11/11/2012

 

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.

04/18/2011

MONDAY WORKOUT

Location: Stadium Field

Equipment: Heavy dumbbells (use DBs at least 2.5x heavier than usual)

In 20 minutes complete the following sequence as many times as possible:

50 meter Farmer's carry

10 Dips (using cement wall)

10 Goblet Squats (w/dumbbell)

10 Pushups

10 Lungesteps (5/leg: Hold the dumbbell to chest)

Sprint length of the field and back

 

NUTRITION CHALLENGE WEEK #3: SUGAR

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