Strong. Fast. Built to Last.



Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 pushups, 10 squats and 30 Jumping Jacks.

Workout:   Complete the following as quickly as possible (20 minute cutoff):

Run 400 meters

30 Kettlebell Snatch (15 right arm, 15 left arm)

12 Pushups

09/06/2011 - THE NUMBER 33

The Number 33...

Depending on your background, interests, or family history, thirty-three can have many different meanings or forms of symbolism. A sports fanatic may immediately recognize 33 as being the number on the jersey worn by NBA Hall of Fame players, Kareem Abdul-Jabbar, Larry Bird, Scottie Pippen, or Patrick Ewing along with a host of other players.  A mathematician may find the number 33 intriguing because the sum of the first 4 positive factorials is equal to 33. A chemist could tell you the element with atomic number 33 is Arsenic.



Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 30’ Bear Crawl.

Workout: This workout is to be performed using the “Tabata Protocol”. You will perform 20 seconds of work, followed by 10 seconds of rest, until all reps are completed. Do not move on to the next exercise before completing all required reps of the first exercise.

07/05/2012 - The day after...


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


WEDNESDAY WORKOUT and…a Book Review?

Warmup:Run/Jump Rope for 2-3 minutes. Perform dynamic stretchesfollowed by 30 Jumping Jacks and 5 Slow Burpees.

Workout:Complete 3 rounds of the following movements

0.5 Mile run

25 Pushups

25 V-ups

25 Step-ups/Jumps onto a bench/wall/box

Post total time to complete to comments