Strong. Fast. Built to Last.

10/1/2011 October rocks!

SATURDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 2 Rounds of15 Squats and 15 Pushups. Afterward, perform 3 minute plank hold.

Workout:

Complete the following as quickly as possible:

4 Rounds:

80 Jump Rope Skips (perform Double Unders if you are able)

40 Squats

04/02/2013

 

TUESDAY WORKOUT

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

Complete the following two tasks

06/15/2011

WEDNESDAY WORKOUT

"Run Forrest, Run!"

Complete the following sequence 8 times:

Sprint 100 meters, rest 1 minute

Sprint backwards 50 meters, rest 30 seconds

Bonus: Once you have finished all 8 rounds, complete 50 V-ups or Tuck-ups as quickly as possible, but while maintaining perfect form.

Post your total time to comments. If you do the bonus, also post your time for it to comments.

 

04/10/2012

“AB”-ril Workout #10: Perform after you have completed the warmup or at the conclusion of your workout.

30 Bird Dogs (hold 4 seconds/side, each side counts as 1 rep)

30 Dead Bugs (each side counts as ½ rep)

05/27/2012

SUNDAY WORKOUT

Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Lunge Steps.

Complete the following

50 Burpees     

Run 2 miles

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