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

5/30/14

It fun Friday!! This is one of my Favorite workouts to kick the weekend off!

Warm Up:

Stretch

400 meter, Run 

Workout:

4 Rounds For Time:

• 20 Toes-to-bars
• 20 Box Jumps (24 / 20)
• 20 Wall Ball Shots (20# / 14#) 

Post workout: 

Stretch, Rollout foam roller on t-spine, shoulders, hamstring, calves 

J.Brahm

5/28/14

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 Warm Up:
Stretch
500 Meter Row,Run,Bike

Workout:
30, 20, 10
Burpees
Pull ups

Post workout:
Stretch
Foam Roller


J.Brahm

5/23/14

Friday Workout!

Warm Up : Stretch
10 Jumping Jacks
5 Mountain Climbers
3 Burpees

Workout:
10 Minute AMRAP:

6 Hand Release Push Ups

8 Lunges

10 Burpees

12 Hand Release Push Ups

14 Lunges

16 Burpees

18 Hand Release Push Ups

20 Lunges

22 Burpees

Continue to increase by 2 until the 10 minutes is up!

JBrahm
#getsome