Tuesday, April 22, 2014

Wednesday 04/23/2014

I. Squat 5-5-5-5; drop down set x15 reps

II. 4 rounds:

Run 200
12 deadlifts
12 chest to floor pushups

132nd Academy:

Mid Term Test, Tri-C

Monday, April 21, 2014

Tuesday 04/22/2014

132nd Academy:

5 min/max situps
5 min/max squats
3 min/max situps
3 min/max pushups
1 min max situps
1 min max lunges

Sunday, April 20, 2014

Monday 04/21/2014

I. Push press 5x4; max reps x1

II.

Run 400
50 DB step ups
50 dips
50 situps
Run 400

132nd Academy (week 5)

Run 1.5 miles. Best time from last week

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