Strong. Fast. Built to Last.

01/20/2012

FRIDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Squats, 10 V-ups, 5 Pushups.

Workout: “Three’s Company”

#1:  Complete as many rounds as possible in 9 minutes

30 Jump Rope Skips (15 Double Unders)

07/13/2012

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 15 Pushups, 15 Squats, and 25 Jumping Jacks.

“Triskaidekaphobia!”

07/19.2011

TUESDAY WORKOUT

Warmup:Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 15 situps and 15 squats

Workout:Complete as many rounds as possible of the following movements

5 Manmakers (5-25# DBs depending on ability)    WATCH

03/04/2011

FRIDAY BOOTCAMP

Location: Gym

Equipment: Medicine Ball (Women: 6-10#, Men 10#-20#), 2-3 mats

Today's workout will be performed with a partner.

WORKOUT

In twenty minutes, complete the following sequence as many times as possible:

2 Hate Makers (1 each)

4 Leap Frogs (with partner)

8 Jump Squats (*total)

16 Over Unders (with partner)

32 Ground to Overhead with Med Ball (*total)

64 Situps (*total)

01/12/2013

 

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts (burpee w/out the pushup)

Complete 6 Rounds of the following as quickly as possible

Pages