Strong. Fast. Built to Last.

09/14/2011

WEDNESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by 3 Rounds of 10 v-ups (tuck-ups) and 10 squats

Workout:  Complete the following as quickly as possible

5 Rounds:

6 Manmakers

400 meter run (use a track if possible)

03/01/2013 - Spring is coming!

 

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Complete as many rounds as possible in 18 minutes

12/03/2011

SATURDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 Burpees, 15 squats and 25 situps.

Workout:   Swing! Run! Swing!

50 Kettlebell Swings

1 Mile Run

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

05/27/2011 - Milestone Birthday for KMass

FRIDAY WORKOUT

Today we celebrate six decades of awesome...that's right Kathy M. is turning 60 today! See if you can keep up with our girl today!

"Six-Oh"

60m Forward Sprint

60m Backward Sprint

60 Kettlebell Swings

60 Situps

60 Feet Frog Jumps

60 Feet Alligator Crawl

60 Sumo Deadlift High Pulls

60 Jump Rope Skips

60 Feet Crab Walk

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