21-18-15-12-9-6-3-1-3-6-9-12-15-18-21 reps:
Squats
Situps
Monday, February 28, 2011
Sunday, February 27, 2011
Monday 02/28/2011
Outcast:
I. Push press 5x5 @70% of 1RM
II. 5 rounds:
Bench dips x12
Pullups x12
128th Academy (WEEK 7)
"Deck of Cards"
I. Push press 5x5 @70% of 1RM
II. 5 rounds:
Bench dips x12
Pullups x12
128th Academy (WEEK 7)
"Deck of Cards"
Thursday, February 24, 2011
Friday 02/25/2011
Outcast:
I. Push press 5x5
II. 21-15-9 reps:
Floor to overhead (95/65)
Bench dips
128th Academy:
Mid-Term Assessment
I. Push press 5x5
II. 21-15-9 reps:
Floor to overhead (95/65)
Bench dips
128th Academy:
Mid-Term Assessment
Tuesday, February 22, 2011
Wednesday 02/23/2011
Outcast:
I. Squat 3-3-3-1-1-1
II. 50 reps:
KB swings + lunge + push press + wall balls + situps
128th Academy:
Run 1.5 miles
Rest 3 minutes
1/4 mi interval x2, fast as possible w/1 minute rest between intervals
I. Squat 3-3-3-1-1-1
II. 50 reps:
KB swings + lunge + push press + wall balls + situps
128th Academy:
Run 1.5 miles
Rest 3 minutes
1/4 mi interval x2, fast as possible w/1 minute rest between intervals
Sunday, February 20, 2011
Monday 02/21/2011
Outcast:
I. Hang power clean 3-3-3-1-1-1
II. 10-9-8-7-6-5-4-3-2-1:
Clapping pushups
Box jumps
Situps
128th Academy (WEEK 6)
Run 1/2 mile
75 squats
Run 1/2 mile
50 squats
Run 1/2 mile
25 squats
I. Hang power clean 3-3-3-1-1-1
II. 10-9-8-7-6-5-4-3-2-1:
Clapping pushups
Box jumps
Situps
128th Academy (WEEK 6)
Run 1/2 mile
75 squats
Run 1/2 mile
50 squats
Run 1/2 mile
25 squats
Wednesday, February 16, 2011
Thursday 02/17/2011
128th Academy:
Every minute at the top of the minute for 20 minutes:
3 pullups
6 pushups
9 squats
Every minute at the top of the minute for 20 minutes:
3 pullups
6 pushups
9 squats
Monday, February 14, 2011
Wednesday 02/16/2011
Outcast:
I. Squats 5x5
II. 2 minutes jump rope
2 minutes Rowing
2 minutes box jumps
2 minutes pushups
2 minutes situps
128th Academy:
Run 1/2 mile, rest 2 minutes
Run 1/4 mile, rest 1 minute
Run 1/2 mile
Max effort
I. Squats 5x5
II. 2 minutes jump rope
2 minutes Rowing
2 minutes box jumps
2 minutes pushups
2 minutes situps
128th Academy:
Run 1/2 mile, rest 2 minutes
Run 1/4 mile, rest 1 minute
Run 1/2 mile
Max effort
Tuesday 02/15/2011
128th Academy:
Jump rope 5 minutes
Max situps 5 minutes
Jump rope 3 minutes
Max pushups 3 minutes
Jump rope 1 minute
Max squats 1 minute
Continuously running clock, jump rope for 5 minutes straight; start up immediately after missing. Continue on to max situps in 5 minutes, etc... Workout should be 18 minutes exactly.
Jump rope 5 minutes
Max situps 5 minutes
Jump rope 3 minutes
Max pushups 3 minutes
Jump rope 1 minute
Max squats 1 minute
Continuously running clock, jump rope for 5 minutes straight; start up immediately after missing. Continue on to max situps in 5 minutes, etc... Workout should be 18 minutes exactly.
Friday, February 11, 2011
Monday 02/14/2011
Outcast:
I. Hang power clean 5-5-5-3-3-3
II. 7 rounds:
7 power cleans (95/65)
7 push press (95/65)
7 K2E
128th Academy (WEEK 5)
3 rounds:
1/2 mile run
30 situps
I. Hang power clean 5-5-5-3-3-3
II. 7 rounds:
7 power cleans (95/65)
7 push press (95/65)
7 K2E
128th Academy (WEEK 5)
3 rounds:
1/2 mile run
30 situps
Tuesday, February 8, 2011
Friday 02/11/2011
Outcast: 5x5
I. Close grip bench press
II. Total rounds in 10 minutes:
50 rope jumps
10 box jumps
128th Academy:
:20 seconds work/:10 seconds rest of the following:
Pushups
Situps
Squats
Bodybuilders
I. Close grip bench press
II. Total rounds in 10 minutes:
50 rope jumps
10 box jumps
128th Academy:
:20 seconds work/:10 seconds rest of the following:
Pushups
Situps
Squats
Bodybuilders
Thursday 02/10/2011
128th Academy:
21-18-15-12-9-6-3-1 reps:
Situps
Squats
Burpees
21 situps-21 squats-21 burpees-18 situps-18 squats-18 burpees-etc...
21-18-15-12-9-6-3-1 reps:
Situps
Squats
Burpees
21 situps-21 squats-21 burpees-18 situps-18 squats-18 burpees-etc...
Wednesday 02/09/2011
Outcast:
Workout I: (power clean + front squat + push press + back squat + snatch press)x3x5
You will do 3 reps of this complex to equal one set. 5 sets total, attempt to increase weight each round.
Workout II: 3 rounds:
40 squats
10 power cleans (135/95)
20 bar pushups
128th Academy:
Run 1.5 miles for best time
Workout I: (power clean + front squat + push press + back squat + snatch press)x3x5
You will do 3 reps of this complex to equal one set. 5 sets total, attempt to increase weight each round.
Workout II: 3 rounds:
40 squats
10 power cleans (135/95)
20 bar pushups
128th Academy:
Run 1.5 miles for best time
Monday, February 7, 2011
Friday, February 4, 2011
Monday 02/07/2011
Outcast Workout:
Warmup:(2 snatch pulls + 2 snatch push press + 2 OHS)x4
Workout I: Bench dips 5x5
Workout II: 22-16-8 reps:
One arm KB swings
Pullups
K2E
128th Academy (WEEK 4):
4 rounds:
Run 1/4 mile
40 situps
30 pushups
Warmup:(2 snatch pulls + 2 snatch push press + 2 OHS)x4
Workout I: Bench dips 5x5
Workout II: 22-16-8 reps:
One arm KB swings
Pullups
K2E
128th Academy (WEEK 4):
4 rounds:
Run 1/4 mile
40 situps
30 pushups
Wednesday, February 2, 2011
Friday 02/04/2011
Outcast Workout:
Warmup: (tricep DB press + pushups + PVC pass-thrus)x3x10
Workout I: Close grip bench press 10-8-6-4-4-4
Workout II: 3 rounds
Max rep bench press (135/65)
Max rep pullups (if doing jumping pullups, 15 minimum)
128th Academy:
2 minute interval runs w/pushup ladder (21-18-15-12-9-6)
Warmup: (tricep DB press + pushups + PVC pass-thrus)x3x10
Workout I: Close grip bench press 10-8-6-4-4-4
Workout II: 3 rounds
Max rep bench press (135/65)
Max rep pullups (if doing jumping pullups, 15 minimum)
128th Academy:
2 minute interval runs w/pushup ladder (21-18-15-12-9-6)
Thursday 02/03/2011
128th Academy:
Total rounds in 20 minutes:
5 burpees w/2 pushups
10 situps
15 walking lunges
Total rounds in 20 minutes:
5 burpees w/2 pushups
10 situps
15 walking lunges
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