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Weekend Workout | 07.30

Death. By. Burpees.

Don't freak out.  We haven't lost anybody to this workout.  Yet.

This is an Every Minute On The Minute workout.  Start with 5 Burpees the first minute.  Rest the remainder of the minute.  Then do 6 Burpees the next minute.  Rest with whatever time is left.  Then 7, 8, 9.... Keep going until you can't finish the Burpees in the minute.  When that happens, rest the next full minute, then try to complete the reps you weren't able to finish.  If you complete them, move on.  If not, rest another minute and try again.  How far can you get in 20 minutes??

Weekend Workout | 07.23

Let's get outside for this tough Weekend Workout! Find a spot where you can run for about 400m (around the block once, or about 2 min).

Oh My Quad.

Run 400m 

50 Squats

Then 3 Rounds of:

15 Burpees

20 Lunges (ea leg)

25 Situps

Finish with:

50 Squats

Run 400m

Weekend Workout | 07.16

The Trucker!

10 Mountain Climbers (total)

4 Pushups

Repeat 4x, then,

10 Lunges (total)

4 Squats

Repeat 4x, then,

10 Jumping Jacks

4 Burpees

Repeat 4x, then,

10 Situps

4 Supermans

Repeat 4x, then start back at the top.

3x through total.

Weekend Workout | 07.09

We're taking this weekend workout outside!  Mark off a distance of 100 meters (about 100 long strides)

Run 200 meters (100 out and back)

Do 40 reps each of

Burpees

V-Ups/Situps

Run 400 meters

then 30 reps

Run 600 meters

20 reps

Run 800 meters

Weekend Workout | 07.02

Happy 4th of July!

20 Min AMRAP (as many rounds as possible)

5 Bald Eagle Burpees

10 Patriot Pushups

15 Liberty Situps

20 Freedom Squats

50 'Merica Mountain Climbers

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.