Strong. Fast. Built to Last.

11/15/2011

TUESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 10 air squats, 15 Pushups, 20 Sit-ups, 4-50 yard sprints.

Workout:

Complete 7 Rounds of the following (20 minute cutoff):

Run 250 Meters

3 Manmakers

03/21/2011

MONDAY AM WORKOUT

Location: Stadium Field

Equipment: Kettlebell and Medicine Ball

In 20 minutes complete the following sequence as many times as possible:

4 Sumo Deadlift High Pulls

8 Kettlebell Swings

12 Lungesteps (6/leg)

16 situps

Here's the catch...every 4 minutes, you will stop wherever you are and sprint to the top of the bleachers and back. When you get back to your spot, pick up wherever you left off and continue with the sequence above.

BURPEE CHALLENGE DAY #21

07/28/2012

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 5 Pushups, 10 Squats, and 15 Jumping Jacks             .

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.

04/23/2012

“AB”-ril Workout #23: Perform after you have completed the warmup or at the conclusion of your workout.

30 Overhead Squats  (use barbell, broomstick, PVC pipe, etc.)

30 Good Mornings (use barbell, broomstick, PVC pipe, etc.)

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