Strong. Fast. Built to Last.

11/30/2011

WEDNESDAY WORKOUT

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

06/06/2012

WEDNESDAY WORKOUT

Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, 10 Superman Holds (hold 5 seconds each rep) and 30 seconds of Hollow Rocks.

09/13/2011

TUESDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by 2 Rounds of 10 pushups and 10 squats

Workout:  4 rounds of 4 minute fun!

Complete the following 4 times:

1 minute of MAX reps Kettlebell Swings

1 minute of MAX reps Lateral Jumps over the Kettlebell

1 minute of MAX reps Pushups

07/13/2011

WEDNESDAY WORKOUT

Warmup: Run/Jump Rope for 3 minutes.  Perform dynamic stretches followed by 25 Jumping Jacks and 10 Burpees.

Workout: Complete 3 rounds of the following movements as quickly as possible

50' Bear Crawl

25 Get-ups (start flat on your back and get up as quickly as possible, without using your hands!)

10 Burpees

 

Anyone else love BACON?

 

01/25/2012

WEDNESDAY WORKOUT

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.

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