Thursday, January 30, 2014

Friday 01/31/2014

I. Bench x40

II. Close grip 10x4

III. 3 rounds: 10 bicycles (4 count) + 20 Russian twists


131st Academy:

Run 1/2 mile
50 pushups
100 situps
150 squats
Run 1/2 mile

Thursday 01/30/2014

131st Academy:

Total rounds in 15 min:

05 burpees (with 2 pushups)
10 lateral jumps (back and forth = 1)
15 mountain climbers (4 count)

Tuesday, January 28, 2014

Wednesday 01/29/2014

I. Squats x40

II. RDL 10x4

III. 3 rounds:

15 K2E + 35 situps

131st Academy:

1/2 mile intervals x4 (rest 2min between)

Sunday, January 26, 2014

Monday 01/27/2014

I. Push press x40
II. 1 1/4 goblet squats 10x3
III. 3 rounds: 21 flutter kicks + 10 vertical lifts + 20 weighted situps

13st Academy

TBA

Thursday, January 23, 2014

Friday 01/24/2014

I. Bench press x40 reps

II. Pullups x30 resp

III. 3 rounds:
-Lying DB french press x15
-Bicycles x21 (L + R = 1)
-Weighted situps x20

131st Academy:

Run a sample mid-term test

Thursday 01/23/2014

131st Academy:

3 rounds:

Run 1/2 mile
50 squats

Tuesday, January 21, 2014

Wednesday 01/21/2014

I. Squat x40 reps

II. Split squat x40 reps (each leg =1)

III. 3 rounds: 10 K2E + 20 weighted situps

Tuesday 01/20/2014

131st Academy:

Total rounds in 20 minutes:

20 flutter kicks (4 count)
15 squats
10 burpees

Sunday, January 19, 2014

Monday 01/20/2014

5 rounds

10 push press
10 vertical lifts
15 dips
20 situps
08 box jumps

131st Academy

Run 1/4 mile x3. Rest 2 min between
Run 1.5 miles

Thursday, January 16, 2014

Friday 01/17/2014

I. Bench x40 total reps

II. 4 rounds:

15 goblet squats
12 close pushups
12 K2E

131st Academy:

50-35-20 reps:

Flutter kicks (2ct)
Walking lunges
Situps
Burpees

Wednesday, January 15, 2014

Thursday 01/16/2014

131st Academy:

Run 2 miles

Tuesday, January 14, 2014

Wednesday 01/15/2014

I. Sumo deadlift x40

II. 4 rounds:

10 vertical lifts
10 box jumps
20 reverse crunches

131st Academy:

50-40-30-20-10 reps:

box jumps
burpees

If you dont have a box, use steps, a bench, etc. Make sure you stand up all the way on the box after landing on top, and then step down (dont jump back down to the floor). 50 box jumps, 50 burpees, 40 box jumps, 40 burpees, etc...

Monday, January 13, 2014

Tuesday 01/14/2014

131st Academy:

-run 1/2 mile
-50 situps-pushups-squats
-run 1/2 mile
-50 situps-pushups-squats
-run 1/2 mile

Sunday, January 12, 2014

Monday 01/13/2014

I. Squat x40

II. 4 rounds
-(7) 1 1/4 squats with bar
-max dips (min 10)
-25 situps

131st Academy

TBA

Thursday, January 9, 2014

Friday 01/10/2014

I. Bench x40

II. 4 rounds:
-hand release pushups x10
-CG bench x15
-flutter kicks (2ct) x30

131st Academy:

Hopefully, we will run the mid-term PC test

Wednesday, January 8, 2014

Thursday 01/09/2014

131st Academy:

1-3-6-9-12-15-18-21-24 reps:

Situps
Squats
Burpees

1 situp-1 squat-1 burpee. etc...

Tuesday, January 7, 2014

Wednesday 01/08/2014

I. Push Press x40
II. 4 rounds:

-10 vertical lifts
-20 dips
30 weighted situps

131st Academy:

Jump rope x5min
Situps x5min
Jump rope x3min
Pushups x3min
Jump rope x1min
Squat x 1min

Jump rope continuously (as well as possible)for 5 minutes, then immediately do a max amount of situps for 5 minutes. Continue as written, workout should take 18min. Simulate jumping rope if you cannot perform the exercise

Tuesday 01/07/2014

131st Academy

3 rounds:

Run 1/2 mile
40 situps

Sunday, January 5, 2014

Monday 01/06/2014

I. Sumo deadlift x40
II. 3 rounds of 10 DB split squats + 15 DB presses
IIi.100 situps

131st Academy:

TBA in class

Thursday, January 2, 2014

Friday 01/03/2014

Bench x40
3 rounds: dips x20 + hand release pushups x10
Situps x100

131st Academy:

TBA

Wednesday, January 1, 2014

Thursday 01/02/2014

131st Academy

Run 1 mile
Rest 4 minutes
Run 1 mile