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Weekend Workout | 08.19.17

There's no easy way to put it.  This workout is freaking tough.  But you're gonna get tougher.  Set your timer, shut your brain off, and just move. 

10 Times 2

Count your total reps.

1 min Pushups

2 min Situps

3 min Squats

4 min Burpees

REST 4 MINUTES, then

4 min Burpees

3 min Squats

2 min Situps

1 min Pushups

Weekend Workout | 08.12.17

This workout is all about building speed and explosiveness.  Go as fast as you can through all three exercises.  Rest as much as you need between rounds to keep your intensity high.

Wheels!

10 rounds

5 Burpees

10 Tuck Jumps (knees as high as possible)

Sprint 100m

walk slowly back to where you started, then repeat

*Make sure to warmup before this one!  Add in lots of plyometric movements like skips, high knees, butt kicks, squat jumps, etc. 

Weekend Workout | 08.05.17

7 & 7

This is a quick one.  Don't hold back.  Move as quickly as you can!

7 min AMRAP (as many rounds as possible)

5 Pushups

10 V-Ups or Situps

15 Squats

Rest 3 min, then:

7 min AMRAP

5 Burpees

10 Mtn Climbers (ea leg)

15 Squat Jumps

Weekend Workout | 07.29.17

The Zach

This is a tough one, but don't let it get in your head.  Take it one rep, one step at a time. 

200m run

then 40 reps each:

Burpees

V-ups

400m Run

30 reps

600m Run

20 reps

800m run

10 reps

*For an Advanced version start with 50 Burpees, 50 V-ups, then 200 run.

Weekend Workout | 07.22.17

Get this one done early before that summer sun roasts ya!

Run 800m (half a mile or around the block twice)

Then 3 rounds of:

50 Squats

40 Lunges (total)

30 Pushups

20 V-Ups

10 Burpees

Finish with 800m run. 

Weekend Workout | 07.15.17

Terrible 21's

This one's just as much a test of your mental toughness as it is physical.  Start with 21 reps of each, then 20, 19, 18... all the way down to 1 each.  Rest as little as possible.  Record your time and report back.  YOU GOT THIS!

Advanced:

  Pushups

  V-Ups

Intermediate:

  Start with 18 reps of each

Beginner:

  Start with 15 reps, sub in knee pushups and situps

(*For an extra challenge, swap out Burpees for Pushups!)

Weekend Workout | 07.08.17

The Suck Sandwich

Run 1 mile

100 Burpees*

Run 1 mile

*75 reps intermediate, 50 reps beginner

(It's not as bad as the name implies. Go one rep at a time.  You got this.)

Weekend Workout | The Long Weekend

Happy Birthday America!  A holiday weekend isn't a holiday from your goals. Knock out this quick in the morning before the bbq, family and fireworks! 

The Long Weekend

20 Pushups

20 Situps

20 Squats

20 Lunges

Repeat and add:

30 Sitouts

30 Leg Raises

30 Squat Jumps

30 Jumping Lunges

Repeat and add:

40 Burpees

40 V-Ups

Weekend Workout | 06.24.17

Stay dry inside and stay on track with your goals with this Weekend Workout!

20 Burpees

50 Pushups

20 Burpees

50 Squats

20 Burpees

50 Situps

20 Burpees

50 Lunges (ea leg)

20 Burpees

*Intermediate - do 10 Burpees instead of 20

*If you own a kettlebell or medicine ball, for a more challenging workout sub in exercises like KB swings, KB goblet squats, Thursters, Slamball, MB Situps, etc.

Weekend Workout | 06.17.17

Happy Birthday to OG Dirty Southerner, Liz, (in the pink hair, rocking the Sweat Asphalt and Sweet Tea Tank above)!!!

Hundos!

This workout is simple, but tough - mentally and physically.  3 exercises.  repeat as many times as possible for 20 min.  Your goal is 20 rounds in 20 min.  That requires some serious hustle, stamina and mental toughness.  You got this!

5 Pushups

10 Situps

15 Squats

20 Min or 20 rounds.  Whichever comes first.