Strong. Fast. Built to Last.

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.

11/20/2011

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 5 pushups, 10 air squats, 2 minute.

Workout:

Pick your favorite mode of self powered transportation and go out and cover as much distance as possible in 30 minutes.

Run

Row

Ride

Crawl

03/14/2011

MONDAY WORKOUT

Location: Gym

Equipment: Kettlebell (8-20# for Women and 20-40# for Men)

In 20 minutes complete the following sequence as many times a possible.

Sprint the length of the gym and back (~160m if you are outside)

15 Goblet Squats (w/ Kettlebell)

15 Kettlebell Swings

15 Situps

15 Mountain Climbers (alternate legs, each leg counts as 0.5 reps)

Have fun!

BURPEE CHALLENGE DAY #14:

07/03/2012

TUESDAY WORKOUT

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

Short and sweet…we need to be fresh for the race tomorrow!

01/28/2013

 

MONDAY WORKOUT

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

Complete 5 Rounds of the following for time

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