Strong. Fast. Built to Last.

09/13/2011

TUESDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by 2 Rounds of 10 pushups and 10 squats

Workout:  4 rounds of 4 minute fun!

Complete the following 4 times:

1 minute of MAX reps Kettlebell Swings

1 minute of MAX reps Lateral Jumps over the Kettlebell

1 minute of MAX reps Pushups

02/12/2012

SUNDAY 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:  “Burpee Test”       

Complete 100 Burpees  as quickly as possible. Record your time. Try it again in 1 month.

12/18/2012 - Tis the Season!

 

TUESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

“The 12 Dumbbell Days of Christmas”

10/30/2011

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by Squats, 10 Pushups, 10 Situps, and 30 Jumping Jacks.

Workout: 2 minute drill.

Perform 2 minutes of each exercise below, resting 30 seconds between exercises. Keep track of your reps for each exercise.

Jumping Squats (must jump at least 6” for the rep to count)

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