Strong. Fast. Built to Last.

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             .

09/28/2011

WEDNESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 2 Rounds of 15 Squats, 15 Situps.

Workout:

Complete as many rounds as possible in 16 minutes

40 Jump rope skips

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:

01/02/2013

 

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

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

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