Strong. Fast. Built to Last.

12/10/2012

 

Congrats to all those who participated in the Bedford Dasher on Saturday. It was a great time and fun to see you there! Stay tuned to tomorrow’s posting to see pictures of our hotshots who took home some hardware at the race!

05/16/2011

MONDAY WORKOUT

Location: Gym

Equipment: Dumbbells and Medicine Ball

In 20 minutes, complete the following sequence of movements as many times as possible,

2 Manmakers

12 Walking Lunge Steps Carrying Medicine Ball

Sprint the remaining length of the gym while Carrying Medicine Ball

12 Medicine Ball Ground to Overhead

24 Medicine Ball Situps

Sprint the length of the gym while Carrying Medicine Ball

 

03/07/2013

 

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

Every Minute on the Minute for 15 Minutes:

02/11/2012

SATURDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.

Workout:    Swing, Run, Squat

Complete 4 Rounds of the following:

07.25.2011

MONDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 50 meters of grapevine step, backward running sprint, skipping with high knees, and forward SPRINT.

Workout: Complete as many rounds as possible in 20 minutes

15 Dumbbell/Kettlebell/Heavy Object Swings

15 Step-ups/Jumps onto a box/wall/bench at least 16 inches high

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