Workout: If you have the ropes (featured in the video section) – See how long you can sustain the double wave pattern. If you do not have the ropes try to see how long you can do jump rope for. After you finish the above challenge, Run 5 miles Each week try to improve your time.
June
Workout: Do as many reps as you can in 3 minutes 1 mile Run 3 min – Pull Ups 3 min – Push Ups 3 min – Full Sit Ups 1 mile Run
May
Workout: Repeat for 3 rounds for time 20 Kettlebell Swings 20 Kettlebell Overhead press each arm 20 Push-ups 20 V-situps 20 Jumping jacks 20 Pull-Ups
April – Leg Blast
Workout: Repeat 2-3 times! 5 min – Shuttle run 1 min – Kettlebell Squat 1 min – Jumping Jacks w/ Rope Rest 1 min 1 min – Walking kettlebell lunge 1 min – Kettlebell swings 1 min – Walking Kettlebell lunge 1 min – Kettlebell squats 1 min – Box jumps (12″ or higher) Rest 1 Min 5 min – …
March – 20/10 Workout Challenge
Workout: Do as many rounds as you can in 20 min. 20 – Deadlifts – 135lbs 10 – Dumbbell Push-Ups and Row 20 – V-Sit-ups 10 – Burpees to Pull-Ups Send us your rounds and we will post them!
February – Kettlebell Tabatas
Workout: (Tabata is 20 seconds of work and 10 seconds of rest for 8 rounds) Perform Tabatas on each of the three exercises below. 8 rounds then rest one minute. After rest move to the next exercise. Kettlebell Swings – 8 rounds Kettlebell Snatches – 8 rounds Kettlebell Burpee to Clean – 8 rounds
January – The 5 Minute Kettlebell Drill
Workout: Perform all exercises with a Kettlebell for 5 minutes with 1 to 2 minute rest between exercises. Snatches – 5 min (switch sides as you get tired) Turkish Getups – 5 min (alt sides 1 rep at a time) Swings – 5 min (any type – 2 hand, 1 hand, alt)
December
Workout: Repeat for five rounds and take a 1 minute break between rounds. Sprints – 1 min Granny Toss w/ 20 lb Medicine Ball – 1 min Dumbbell Push-Up and Row – 1 min Box Jumps – 1 Min
November
Workout: Jog 10 Min 100 Band Rows 100 Push-Ups 100 Squats Jog 10 Min
October
Workout: Perform three rounds as fast as you can with proper form. 20 Medicine Ball Slams – 12 lbs 20 Box Jumps – 12″ 20 Deadifts – 135 lbs 20 Push-Ups 20 Band Rows 20 V-Sit-Ups 20 Body Weight Squats If you cannot do the specified weight, modify it and send it in along with your score and the weight …