Strong. Fast. Built to Last.

07/14/2012

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 15 Pushups, 15 Squats, and 25 Jumping Jacks.

As usual…here is your LONG Saturday workout.

Complete the following as quickly as possible

01/20/2013

 

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.

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:

02/14/2012 - Happy Valentine's Day!

Happy Valentine’s Day!  If you’re all ready hitched up, I hope you enjoy your day with your loved one. If you’re looking for love, I hope you Cupid’s Arrow finds you. If you’re single and avoiding, I hope all this training has made you fast enough to out run Cupid’s Arrow!

 

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.

11/01/2011 - Turkey Day Approaches!

TUESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by Squats, 10 Pushups, 10 Situps, and 30 Jumping Jacks.

Workout: 11-1-11”

Part #1:In 11 minutes complete the following.

Run 400 meters (only do this once)

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