Strong. Fast. Built to Last.

06/11/2011

SATURDAY WORKOUT

Perform the following sequence three times:

1 minute of burpees

1 minute of squats

1 minute of jumps/stepups onto an obstacle at least 12" high

1 minute of ground to overhead with an object weighing at least 10 pounds (heavier is better!) ***

1 minute rest

03/23/2013

 

05/31/2012

THURSDAY WORKOUT

Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Lunge Steps.

Complete 5 Rounds of the following (each round should be all out effort)

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:

08/10/2011

WEDNESDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed 30 second plank hold, 15 supermans, 15 squats

Workout  

3 Rounds:

Run 800 meters

30 Kettlebell Swings

30 Step-ups/Box Jumps

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