Strong. Fast. Built to Last.

01/04/2013

 

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Partner Workout!

Teams of Two must complete the following as quickly as possible:

01/28/2012

SATURDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 15 Situps.

Workout: “Pick your poison”

Complete 1 of the following as quickly as possible:

08/19/2011

FRIDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 4 rounds of 50 meter sprint, 30 seconds rest.

Workout:

Complete 7 rounds of:

50 Jump Rope Skips (Double Unders if you have them!)

15 Situps

30 Lunge steps

Sprint 100 meters

Post total time to comments.

03/30/2011

WEDNEDAY WORKOUT

Location: Gym (Warmup); Weight Room (workout)

Equipment: Dumbbells

Complete the following sequence as many times as possible in 20 minutes:

5 Pullups

7 Burpees

9 Dumbbell Thrusters

11 Situps (***BONUS: Use one of the Dumbbells during the situps)

 

BURPEE CHALLENGE DAY #30:

One more day after today...60 Burpees for you today! Enjoy! 

02/28/2013 - Smugs Fitness Test Day!

 

THURSDAY WORKOUT

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

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