Strong. Fast. Built to Last.

11/25/2012

 

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

03/23/2012

FRIDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 15 Squats, 20 Sit-ups, and 30 seconds Hollow rocks.

Workout:

Buy-In: 30 Weighted Lungesteps (hold KB or DB to chest)

12/10/2011

SATURDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 squats, 30 jumping jacks and accumulate 2 minutes of plank.

Workout:

Run 2 miles stopping every 2 minutes to perform 10 Burpees.  

Post the time to complete and total number of burpees performed to comments.

10/15/2011

SATURDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 10 pushups, 10 Jumping Squats, 10 Lunge steps/leg.

Workout: Complete the following

Run 6 minutes

Perform Max Rep BURPEES in 3 minutes

Run 4 Minutes

06/28/2011

TUESDAY WORKOUT

Warmup: Run/Jump Rope 2-3 minutes. Perform dynamic stretches followed by 3 rounds of: 5 Pushups, 10 Situps, and 20 Lungesteps (10/leg).

Workout: "Saved by the Bell"

In 20 minutes, comoplete the following sequence as many times as possible, adding 2 reps/exercise each round. The sprint is always the same each round and does not increase.

2 Sumo Deadlift High Pull w/Kettlebell

2 Goblet Squat w/Kettlebell

Pages