Strong. Fast. Built to Last.

03/15/2013

 

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Complete 5 rounds as quickly as possible (22 minute cap)

Run 0.2 miles

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.)

05/23/2012

WEDNESDAY WORKOUT

Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Lunge Steps.

Buy-In:1 Minute Plank Hold

then…

Complete as many rounds as possible in 15 minutes:

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

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

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