Monday 05/20/2013

I. Push press 10-8-6-4-2-10

II. FO time

Run 400
12/24, 9/18, 6/12 reps
Floor to OH + pull ups
Run 400

Friday 05/18/2013

I. Bench 5x5; 15x1

II. 15 AMRAP

05 FTOs
10 situps
Run 200
05 FTOs
15 situps
Run 200
05 FTOs
20 situps
Run 200
etc...

Wednesday 05/15/2013

I. Squat 5x5; 15x1

II.

Run 400

7 rounds

10 deadlifts 135/95
07 burpees

Run 400

Tuesday 05/14/2013

130th Academy:

100 squat thruster w/pushup (burpees), as quickly as possible

Monday 05/13/2013

I. Push press 5x5; 15x1

II. Fo time

Run 800m
50 thrusters
30 pull ups
Run 400

130th Academy

Run 1/2 mile
21-18-15-12-9-6-3 reps situps + pushups
Run 1/2 mile

Complete run first, then complete the exercises as described above, back and forth. Finish with another 1/2 mile run.

Friday 05/10/2013

I. Bench 8-8-6-6-4-4

II. 2 rounds (15min cap)

22 box jumps
22 pushups
22 power snatches
200m run

130th Academy

Mid-Term Assessment

Thursday 05/09/2013

130th Academy

50-40-30-20-10 reps:

Box jumps + squat thrusters