7/23/14

Warm Up:
Run Row Bike 400 meters
15 Jumping Jakes
5 Push Ups.


Workout:

5 Rounds of
30 sec of Hand Stand Holds to wall. (Scale: Put hose roll under head)
30 sec of Air Squats with arms extended out in front ( like superman)
Rest 1 min in between rounds.

Rest 3 Mins

5 Rounds of:

5 Dips off of Box
10 Box Jumps with Step downs (scale step up and downs)
15 Sit ups with 1 3/4 hose roll (scale: no hose roll)
Rest 1 min in between rounds.

Post workout: Light Jog of 200 meters into a 200 meter walk doing arm circles forward and back.
Rollout full body with foam or PVC roller.


#getsome
J.Brahm

7/21/14 Monday Mash

Great Monday morning!!!! The 1st due for tees are in ! Wow they look good!! Get yours before they are gone! 

Warm up: run ,row, bike 400 meters

Workout : 

As Many Rounds in 5 mins 

6 push ups (hand release)

8 lunges with 2 1/2 inch hose roll over head. ( scale with 1 3/4 hose or no hose)

Rest 3 mins .. 

As many rounds in 5 mins 

20 double Unders (40 singles)

6 pull ups 

Post workout :

Stretch, foam/PVC roller full body 

#getsome 

J.Brahm

7/16/14

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”–Mario Andretti




Warm Up:
20 Air Squats
20 Jumping Jacks
Jump Rope for 2 min. unbroken.


Workout:
For Time

• 100 Air Squats
• 75 Sit-ups
• 50 Push-ups

Post Workout:
Stretch
Roll full body with PVC or Foam Roller








#getsome
J.Brahm

7/14/14

Monday Motivation 

Warm up: 

400 meter run , row, bike 

10 jumping jacks

10 air squats 

10 mountain climbers 

Workout:

7 rounds for time:

3- forward rolls

5- wall walks  example

7- Toes to Bar ( knees to elbows, knee raises)

9- Box Jumps 24'-20' (Step Ups)

Post Workout: 
Foam/PVC Roll Full Body 
Stretch 

#getsome
J.Brahm

7/11/14

Warm Up:
Stretch
5 burpees
5 push ups
5 squat jumps


Workout:
5 Rounds for time:

• 200 meter sprint

• 10 Push Ups

• 10 Air Squats

Post Workout:
3 rounds of 10 sec Plank Holds.
Foam/PVC Roller full body

#getsome
J.Brahm

7/9/14

Warm Up;
Run, Row, Bike 400 meters

 Workout:

3 Rounds for time of:

20- Double Unders (40 single jump rope)

15- Sit ups w 2 1/2 hose roll ( use 1 3/4 hose roll, no hose roll) example of thruster 
Replace barbell with hose roll!

10 - 2 1/2 inch hose roll Thrusters (1 3/4 Hose roll thruster, no hose thruster)

5 Box Jump Step overs 20' box (Step up on a plate)  Jump up and step down other side of box

Post Workout:

Foam/PVC Roller Full Body
Stretch

#getsome
J.Brahm

7/7/14

Monday mash workout! Hope everyone had a great 4th of July with family and friends! This workout will help burn some of the extra good time that all should have had this past weekend!

"No one ever said you had to be a calendar model, you just have to stop being selfish and get your body and mind ready for the unexpected. YOU signed up for this, do your part!"-J.Brahm

Warmup: 

400 meter, run, row, bike

10 mountain climbers

10 jumping jacks

10 burpees

Workout:

4 rounds for time 

21 sit ups with 21/2 inch hose roll in hands. ( scaled, 1 3/4 hose roll,or no hose)

15 burpee box jump over 24'/20'

(Scale, 20'/12', or burpee in place)

9 pull ups 

(Scaled band assisted, ring rows, box push up)

Post workout:

Light jog of 400 meters

PVC/Foam roller full body 

#getsome

J.Brahm

www.1stduefit.com

7/4/14 Happy 4th

Happy 4th of July!!

"never let a man return from his grave to say his training let him down"- unknown


Warm Up:
400 meter run
40 jumping jacks

Workout: "40 for the 4th"

40 Push Ups

40 Air Squats

40 Burpees

40 Toes to bar ( Scale with, Knee raises, Knees to elbows)

400 Meter Run!

Post Workout:
Foam or PVC Roller, Full Body , Stretch!

#getsome
J.Brahm

7/2/14

It's JULY!!!! Half Way through 2014 and its going great so far!!! What about for you?



Warm Up :
Mobility with PVC, Foam Roller.
Run 400 meters.

Workout: "Haz-mat"

3 rounds for time:

21 Squat Jumps (scale with just air squat no jump at top)

15 Push Ups ( Scale with Box Push Up)

9 Pull Ups ( Scale with Band assisted, ring pull up)

Post Workout:

Stretch

Work chest, back , hamstring with Lacrosse Ball. 

#getsome

J.Brahm