Strong. Fast. Built to Last.

04/07/2012

 “AB”-ril Workout #7: Perform after you have completed the warmup or at the conclusion of your workout.

8 Rounds:

20 seconds Plank Hold

10 seconds rest

20 seconds Hollow Rocks

10 seconds rest

09/20/2011

TUESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 15 Squats and 10 pushups, and 50’ of Bear Crawl.

Workout:  Dumbbell Ladder

Climb as many rungs of the ladder as you can in 20 minutes…

Round 1: 1 DB Suitcase Deadlift, 1 DB Front Squat, 1 DB Push Press, Sprint 100 meters

Ho...Ho...Ho! Merry Christmas!

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 2-minutes of plank.

Workout: You should be opening presents, sipping eggnog and enjoying the warm embraces of kith and kin, but if you are so inclined…

02/18/2011

03/15/2013

 

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 5 rounds as quickly as possible (22 minute cap)

Run 0.2 miles

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