Strong. Fast. Built to Last.

07.22.2011

FRIDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 30 Jumping Jacks, 15 Supermans, and 5 burpees.

Workout:Complete 3 rounds of the following for MAX reps

1 minute Jump Rope Skips(double unders, if you got them!)

1 minute Jumping Squats

1 minute Burpees

1 minute Mountain Climbers

01/06/2012

FRIDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 slow squats (hold at the bottom for a 5 count then drive through your heels and return to the top), 10 Pushups, and 30 Jumping Jacks.

Workout:  

Complete 3 Rounds as quickly as possible

Run 0.5 miles (~800 meters)

01/21/2013

 

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 5 rounds for time:

12/13/2012

 

THURSDAY WORKOUT

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

Complete the following set of 3 short workouts.

02/23/2011

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