Strong. Fast. Built to Last.

05/16/2011

MONDAY WORKOUT

Location: Gym

Equipment: Dumbbells and Medicine Ball

In 20 minutes, complete the following sequence of movements as many times as possible,

2 Manmakers

12 Walking Lunge Steps Carrying Medicine Ball

Sprint the remaining length of the gym while Carrying Medicine Ball

12 Medicine Ball Ground to Overhead

24 Medicine Ball Situps

Sprint the length of the gym while Carrying Medicine Ball

 

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…

02/03/2013 - 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.

07.25.2011

MONDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 50 meters of grapevine step, backward running sprint, skipping with high knees, and forward SPRINT.

Workout: Complete as many rounds as possible in 20 minutes

15 Dumbbell/Kettlebell/Heavy Object Swings

15 Step-ups/Jumps onto a box/wall/bench at least 16 inches high

06/15/2012

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, 10 Lunge Steps (per leg) and 60 seconds of Plank Hold.

Complete 4 Rounds of the following

150 Jump Rope Skips

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