Strong. Fast. Built to Last.

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.)

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

01/10/2012

TUESDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 Jump Squats, 10 Situps, 15 Dips, 20 Lunge steps (total).

Workout:   Complete as many rounds as possible in 20 minutes

Sprint 200 Yards

10 Dumbbell Hang Power Clean

02/19/2013

TUESDAY WORKOUT

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

“3-for”

#1: Complete as many rounds as possible in 8 minutes

10/15/2012

 

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching       followed by 10 Pushups, 10 Squats, and 10 one-footed lateral hops (each foot).

Complete 5 Rounds of the following as quickly as possible

Pages