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Weekend Workout | 06.25

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 | 06.17

The Grinder

20 Min AMRAP (as many rounds as possible):

5 Burpees

10 Pushups

15 Situps

20 Squats

This one is all about volume.  Find a pace you can stick with and just grind.  Try to rest as little as possible, so don't sprint at any point.  Maintain a steady output for 20 min.  You got this!

Weekend Workout | 06.11

Pushups

Situps

Squats

Lunges (ea)

Sit Throughs

Sumo Jump Squats

Do 50 reps of each exercise.  Every minute on the minute, stop and do 4 burpees, then pick up where you left off with your exercise.

Weekend Workout | 06.04.16

Keys to a good workout:

Hustle.

That's it.  You don't need equipment.  You don't even need a lot of time.  All you gotta do is hustle.

Start with 16 reps of each followed by a 100 yard run (50 out and back).  Then 15 of each and a run, then 14, 13, 12... all the way down to 1 rep and a run.

Burpees

V-Ups

Advanced, start with 16, Intermediate 13, Beginner 10.  

Weekend Workout | 05.28.16

It's Memorial Day Weekend people.  Before the BBQs and the booze, get out and do something!  Stay on track with your fitness goals with this quick one:

3 min on, 1 min off for 6 total rounds.  Repeat this circuit as many times as possible:

5 Burpees

10 Squats

Sprint 25 yards out and back.

That's it.  Quick, effective, and it'll get you back to your long weekend before you know it.

Weekend Workout | 05.21.16

Weekend Workouts are all about efficiency.  Ain't nobody got time to sit around a gym for an hour on a beautiful Saturday morning.  Get in, get out, get it done.  

Equipment: timer/watch

Time: 12-15 minutes

Start with 2 min of burpees, counting reps,

Then immediately move on to the following 4 exercises, working at max effort.  Transition quickly because there's no rest between exercises.

Squats - 1 min

Pushups - 1 min

Mtn Climbers - 1 min

Situps - 1 min

Repeat these 4 exercises x2, advanced Repeat x3

Finish with Burpees, repeat the same number of reps you hit in the first 2 minutes.  If you hit 25, do 25 again.

Weekend Workout | 05.14.16

This one's a marathon, not a sprint.  So block out a chunk of time and attack it in small sets.  You got this!

100 Squats

75 Situps

50 Pushups

30 Burpees

50 Pushups

75 Situps

100 Squats

Weekend Workout | 05.07.16

Get outside, baby!  

21 reps of each, then 18, 15, 12, 9, 6, 3

After each round, run 200m (100 out and back)

Pushups

Squats

V-Ups

Shoot for under 15 min!

Weekend Workout | 04.30.16

Day 30 of our 30 Day Fitness Challenge!  This is a retest of the first workout!  Compare your score to last time to see how much you've improved in one month!

15 minutes, as many rounds as possible

10 Burpees

10 Squats

10 Situps

Count your total rounds!

Weekend Workout | 04.23.16

Here's a simple one that's guaranteed to get your fat burners working overtime.

10 Rounds of:

5 Double Pushup Burpees (2 pushups at the bottom)

10 Double Toe Touch Leg Raises (2 toe touches at the top)

**If you're feeling extra ambitious, do 10 reps of each every round!