Friday 05/31/2013

I. Bench 3x7

II. 7 rounds

7 push press (from flor)115/65
7 bar pushups
200 run

Wednesday 05/29/2013

I. Squat 3-3-3-3-3-3-3

II. Fo'Time:

30 Florida Overheads
40 Box Jumps
30 Wallballs
Run 800

Monday 05/27/2013

I. Push press 3-3-3-3-3-3-3

II. 4 rounds

15 power cleans
15 KGB swings
Run 200

Friday 05/24/2013

I. Bench 10-8-6-4-2-10

II. Fo' time:

Run 800
3 rounds of 20 dips/box jumps/situps
Run 400

Wednesday 05/22/2013

I. Squat-10-8-6-4-2-10

II. 3 rounds:

10 power snatch
15 WB
10 pushups
Run 400

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

Wednesday 05/08/2013

I. Squat 8-8-6-6-4-4

II. 3 rounds/5 min per round:

3 sets of the following:
5 floor to OH (115/75)
5 WB
5 flutter kicks
Followed by one (1) 400m run. Remaining time is your rest

130th Academy

TBA

Tuesday 05/07/2013

130th Academy

7 rounds:

10 pullups
10 burpees

Monday 05/06/2013

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

II. 3 rounds 1 min on/:30 sec rest

Max pushups
Max kb swings
Max lateral raises
Max row

130th Academy

TBA

Friday 05/03/2013

I. Bench press 8-8-8-8-8

II. 3 rounds:

Max reps bench press 9@50%-60% of 1RM)
Run 400 (one minute rest after run completion)

130th Academy

TBA in class

Thursday 05/02/2013

130th Academy

At the top of every minute for 20 minutes, complete the following:

3 pullups (or body rows)
6 pushups
9 squats

The remaining time during the minute is your rest period. Start on the 12 each round, see how many rounds you can get thru in the 20 minute period