6/18/14

Never Forget the "9" 

Warm up :

Stretch

Run,row, bike 400 meter

Workout: Never Forget the "9"

9 Rounds 

9 push ups

9 walking lunges with 2 1/2 hose roll extended over head 

9 double Unders or 18 singles

9 sit ups 

9 Box Jumps step overs 24'

9 ground to overhead with 2 1/2 inch hose roll. 

9 burpees 

Give it all for the fallen !!! Step up! This will only make you stronger! 

#getsome 

J.Brahm

6/16/14

Monday MASH!

The start of a new week and could be the start of a new YOU! STEP UP

Warm Up
Stretch Full Body
400 Meter Run,Row,Bike
10 Jumping Jacks
10 Sit up
10 Tuck Jumps

Workout:

AMRAP in 10 Mins.

• 10 Hand Release Push-ups
• 10 Sit-ups
• 10 Box Jump Overs (24 / 20) Jump Up and jump/step down other side of box

 Post Work Out:
Foam Roller
Lax Ball full body
Stretch














J.Brahm

6/13/14

Warm Up: 

Stretch

Lax ball full body

400 meter run 

Workout:

AMRAP 5 Minutes:

• 10 Air Squats
• 8 Sit-ups
• 6 Push-ups
• 4 Pull-ups

Post workout:

Roll out foam or PVC full body

#getsome

J.Brahm

6/10/14 Live from the SC Fire Conference

Warm Up :
Stretch
Run 400 Meters

Workout: This is a Killer! Step up it will only make you stronger.

20 Rounds for Time

10 Lunges
5 Push- ups


Post Workout:
Lax Ball in chest, back, legs.

#getsome
J.Brahm

6/6/14

Warm Up :
 Stretch
3 Rounds:
5 Jumping Jacks
5 Mountain Climbers
5 V-Up    V-Ups CLick Here


Workout:

6 Rounds For Time:

• 10 Air Squats
• 10 Push-ups
• 10 Back Extensions
• 10 Sit-up 

Post Workout:

Stretch

Roll with Lax Ball, Foam or PVC Roller. 

#getsome

J.Brahm

6/4/14

HUMP DAY!!!!
"Only those who risk going to far can possibly find out how far one can go. "
- T.S. Eliot


Warm Up:
Stretch
Run Row Bike 400 meters

Workout:

Every Min. On the Min. for 10 mins.

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Post Workout:
 Roll with foam roller
Lax Ball
Stretch

#getsome
J.Brahm

6/2/14

It's June !!! Summer time is here!!! Awesome!

"No Excuse, find a way,adapt and overcome" - J.Brahm

Warm up:

Stretch

10 jump rope 

10 jumping jacks

200 meter run

Workout :

3 rounds for time 

20 push ups

20 double Unders or 40 single jump rope

20 sit ups 

400 meter run

Post workout 

Foam roller , legs , t-spine 

Stretch 

Re fuel the body!!! 

J.Brahm
#getsome