Thursday, April 17, 2014

Friday 04/18/2014

I. Bench 10-8-6-4-15

II. Fo' time:

Run 200
04 Floor to overhead
Run 200
08 floor to overhead
Run 200
12 floor to overhead
Run 200
16 floor to overhead

132nd Academy:

Run 13 min. Increase distance from last week's run

Thursday 04/17/2014

132nd Academy:

15 min:

Max pushups :20 sec
Max situps :20 sec
Max burpees :20 sec

Keep alternating for 15 min

Tuesday, April 15, 2014

Wednesday 04/16/2014

I. Squat 10-8-6-4-15

II. 2 rounds:

30 wallballs
30 presses (DB or barbell)
30 goblet squats
30 situps
250m row

132nd Academy:

1/4 mile intervals x5. Rest 2 min between

Monday, April 14, 2014

Tuesday 04/15/2014

132nd Academy

2 rounds/2 min each:

Max 1 1/4 pushups
Max situps
Max mountain climbers
Max squats

With a continuous running clock, do max 1 1/4 pushups for 2 minutes. Immediately transition to max situps in 2 minutes, etc... Do this for 2 rounds. Workout is 16 minutes

Sunday, April 13, 2014

Monday 04/14/2014

I. Push press 10-8-6-4-15

II. 3 rounds

Run 400
21 K2E
12 burpees

132nd Academy (week 4)

Run 1.5 miles

Thursday, April 10, 2014

Friday 04/12/2014

I. Bench 8-8-6-6-12

II. 5 rounds:

Run 200
07 power snatches
15 dips

132nd Academy:

Run 13 minutes. Run time is increased 1 min from previous 2 weeks

Thursday 04/11/2014

132nd Academy:

Total rounds in 20 minutes:

5 burpees (2 pushups w/each burpee)
10 situps
16 walking lunges (each leg =1)