Strong. Fast. Built to Last.

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

03/01/2011

The "Month of Mitchell" has ended...so it's time to unveil the next challenge! This month's challenge is strictly voluntary, but strongly encouraged.  If you are in for the challenge, please keep track of your progress on the Google Docs spreadsheet I sent via email.

"THE BURPEE CHALLENGE"

The Rules:

1. Each day in March we will perform burpees beginning today, March 1, 2011 (Day 1).

Day 1 = 2 burpees

Day 2 = 4 Burpees

Day 3 = 6 Burpees

02/03/2013 - Game Day!

 

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, 10 Good Mornings  and 15 Jumping Jacks.

02/27/2012

MONDAY 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:

5 minutes as many reps as possible:  Burpees

Rest 2 minutes

Complete as many rounds of the following sequence as possible in 12 minutes:

07/19/2012 - Tabata, anyone?

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 15 Pushups, 15 Squats, and 60 second Plank      .

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