Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

I know…..

We did this one 2 weeks ago.

You will see these workouts repeated more frequently.

We would like everyone to be able to see more progression in their training, therefore we will be cycling similar workouts throughout two week time periods.

There will be more consistency in the strength workouts.

Get ready for crazy results in 2011!

The Milkman and I will be adding a lot of new workouts into the schedule for the new year!!

Today we’ll start out with our 5 minute joint mobility routine and then hit the following warm up:

20 seconds work/20 seconds rest for 3 rounds of:

  • row,shuttle run,ski,bike,jump rope(pick the activity you will be doing today)
  • push ups
  • Jumping jacks or body weight squats

Here are your intervals for your workout. You can go solo, or with a partner on this.  If you are solo, you will rest for the amount of time it took to do the interval.

If training with a partner, you will rest while your partner is working.

Beginner Intervals:

  • 100m
  • 300m
  • 500m
  • 700m
  • 900m


  • 200m
  • 400m
  • 600m
  • 800m
  • 1000m

How long did it take you to get through this?

What option did you choose?

What was your average pace?

I was skimming through some pictures and stumbled upon this one and had to put it up.

Army Jon and Boxing Mike crushing the 2 minute deep sand burpees!!

Great Summer memories!

It will be back before you know it.

Make it a great Tuesday!