Strong. Fast. Built to Last.

11/26/2012

 

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

Complete as many rounds as possible in 20 minutes:

Run 0.2 miles and

09/22/2011

THURSDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 25 Squats and 4 50-yard sprints.

Workout:  The “New” Fitness Test

Complete Maximum Reps of the following within the allotted time for each exercise:

5 Minutes Max Reps Kettlebell Swings

1 Minute Rest

04/17/2012

“AB”-ril Workout #17

Perform after you have completed the warmup or at the conclusion of your workout.

3 Rounds:

1 minute plank hold

10 Kettlebell Windmill  (5/arm)

 

06/05/2011

SUNDAY WORKOUT

Warmup: Run 100m at 50% top speed, rest 20 seconds, Run 100m at 60% top speed, rest 20 seconds, Run 100m at 75% top speed. Perform dynamic stretches followed by 15 Squats and 5 Burpees.

Complete the following as quickly as possible:

80 Squats

70 Situps

60 Broad Jumps

50 Pushups

40 Kettlebell, Dumbbell, Medicine Ball, Toddler, or other semi-heavy object SWINGS

30 Burpees

 

01/04/2012

WEDNESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 pushups, 10 squats and 2 Minutes of Plank.

Workout:  

Complete 6 Rounds of the following as quickly as possible:

5 Manmakers

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