At Home Speed Workout: 11/27/17

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Workouts_3
Warm Up: 25 Meters Toy Soldiers (Examples) 25 Meters Butt Kickers (Examples) 25 Meters High Knees (Examples) Speed Workout: 3 Sets: 300 Meters at a fast pace, 100 Meter Walk 200 Meters at fast/sprint pace, 100 Meter Jog, 100 Meter at Sprint Pace. No rest between reps and 3 minutes rest between sets. Workout Details: Run 300 Meters, Walk 100 Meters, Run 200 ... Read More

Navy Seal Style Workout: 11/20/17

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IMG_5230
"THERE IS NO SUBSTITUTE FOR HARD WORK" THOMAS A. EDISON Warm Up: Run 4 Miles at a easy to moderate pace "Navy Seal" Workout for time: Run 1 mile then: 5 Rounds 10 Burpees 20 Jumping Jacks 30 Air Squats then: Run 1 mile   Scale as needed. Stay Hydrated!  Please share with your friends and family to help them ... Read More

At Home Workout: 11/13/17

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Spartan_Fit
Warm Up: (10min) Down the length of the gym: Long Lunge Steps + Hip Flexor Stretch + Groiner Fast Walking Lunges Facing Sideways Squat, Twist, Squat, Twist… to the other side of the gym Leap Frogs – without the partner, just leap across the gym like a frog! 1 Jumping Squat on the spot + 1 Broad Jump forward… Brenton ... Read More

At Home Workout: 11/6/17

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Workouts_1
Warm Up: 25 Sit-Ups 25 Air Squats 25 Flutter Kicks 25 Push-Ups Workout: 21 Burpees 800 Meter Run  18 Burpees  600 Meter Run  15 Burpees 400 Meter Run  12 Burpees 200 Meter Run    Scale as needed. Stay Hydrated!  Please share with your friends and family to help them Transcend Daily!  Share this Post

Track Workout: 10/31/17

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Track-1457470572216-1240fac24b37
Warm Up: 25 Meters Toy Soldiers (Examples) 25 Meters Butt Kickers (Examples) 25 Meters High Knees (Examples) Roundabout Track Workout: MEET AT THE HIGHLAND HIGH SCHOOL TRACK AT 5:30AM 2 Sets 200 Meter  fast/sprint pace, 500 Meter easy pace Rest 10 Seconds 200 Meter  fast/sprint pace, 400 Meter easy pace Rest 10 Seconds 200 Meter  fast/sprint pace, 300 Meter easy pace Rest 10 ... Read More

Tuesday Workout: 8/16/16

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Tiersa
I recently came across a quote by Henry David Thoreau that really got me thinking about how I'm spending my time. His observation was this: "It's not enough to be busy; so are the ants. The question is: What are we busy about?" Warm Up: Run 1 Mile Easy Stretch 3 Rounds for Time:  200 Meter Run 20 Sit-Ups (Use ... Read More

Monday Running Workout: 8/15/16

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Runner
Warm Up: 25 Meters Toy Soldiers (Examples) 25 Meters Butt Kickers (Examples) 25 Meters High Knees (Examples) Run Workout: Lemon Squeezy by Aerobic Capacity 8×100 Meters with 45 seconds rest between reps 4 Minutes Rest 4×200 Meters with 75 seconds rest between reps 4 Minutes Rest 3 x 300 Meters with 90 seconds rest between reps Total: 2400 Meters   Scale as needed. ... Read More

Saturday Grinder Workout: 8/13/16

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IMG_5230
 Warm Up: 3 Rounds 10 Burpees 10 Air Squats 10 Flutter Kicks Run 30 Minutes Max Time: Run 15 Minutes out at a moderate pace then negative split - Optional run with a 20 pound or less weight vest or Ruck (hike or walk with a weighted backpack around 20 pounds). Grinder Workout: 5 Rounds for Time 20 Pull-ups 200 ... Read More

Friday Run Workout: 8/12/16

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Workouts_3
Warm Up: 25 Meters Toy Soldiers (Examples) 25 Meters Butt Kickers (Examples) 25 Meters High Knees (Examples) Run Workout: Run 4 Miles or 40 Minutes Cool Down: Spend at least 5 to 10 minutes stretching or foam rolling Hamstring Stretch Quad Stretch Calf Stretch Scale as needed. Stay Hydrated!  Please share with your friends and family to help them Transcend Daily!  Share this ... Read More