Friday 02/28/2014

I. Bench press 5x5

II. 4 rounds

10 pull ups
14 DB step ups
25 bicycles

131st academy

Run 1/2 mile intervals x4. 2-3 minutes in between

Wednesday 02/26/2014

I. Push Press 5x5

II. 4 rounds:

14 goblet squats
(10) 1 1/4 pushups
20 leg levers

131st Academy:

Run 1/4 mile, rest 2 min
Run 1/2 mile, rest 2 min
Run 1.5 miles

Tuesday 02/25/2014

131st Academy:

Run 1/2 mile
21-18-15-12-9-6-3-6-9-12-15-18-21 reps of pushups + situps
Run 1/2 mile

Monday 02/24/2014

I. Pause squat 5x5

II. 4 rounds
10 DB pushup rows
15 DB press
20 weighted situps

131st Academy

TBA

Friday 02/21/2014

I. Bench 5x5

II. 4 rounds:

12 bar squats
15 dips
20 v-ups

131st Academy:

Run 1 mile
50 flutter kicks (4 count)
50 1 1/4 pushups
Run 1 mile

Thursday 02/20/2014

131st Academy:

4 rounds:

30 box jumps
50 walking lunges
25 burpees

Wednesday 02/19/2014

I. Push press 5x5

II. 4 rounds:
10 Split squat (each leg)
15 jumping pllups
25 bicycles

131st Academy:

Run 1/2 mile
21-18-15-12-9-6-3 reps weighted situps + pushups
Run 1/2 mile

Tuesday 02/18/2014

131st Academy

100 squats
88 situps
77 pushups
66 walking lunges
55 box jumps
50 burpees

Monday 02/17/2014

I. 5x5 pause squats

II. 4 rounds:
10 deadlifts
15 pushups
25 flutter kicks 2 count

131st Academy

50 situps
50 1 1/4 pushups
Run 1.5 miles

Wednesday 02/12/2014

5 rounds:

05 squats
10 DB step ups
15 curls
20 v-ups

131st Academy:

100 pushups
run 1.5 miles

Tuesday 2/11/2014

131st Academy:

Jump rope 5 min
30 box jumps + 30 situps
Jump rope 3 min
25 box jumps + 25 situps
Jump rope 1 min
20 box jumps + 20 situps

Monday 02/10/2014

5 rounds

05 push press
10 barbell lunge
15 lying DB French press
20 flutter kicks 2 count

131st Academy

TBA

Friday 02/07/2014

5 rounds:

Bench x5
Goblet squats x15
Dips x15
Weighted situps x20

Happy Birthday Jennifer. Gift ideas include: Kentucky Bourbon Ale, Tito's or Ketel One vodka, Jameson 12 year

131st Academy:

TBA

Wednesday 02/05/2014

Weather permitting, 5 rounds:

Deadlift x5
Vertical lifts x10
Pullups x8
Bicycles x20

131st Academy:

Follow the following scheme:
I. 25-15-5
II. 20-15-10
III.15-15-15
IV. 10-15-20
V. 5-15-25

Burpees-Walking lunges-Pullups

Tuesday 02/04/2014

131st Academy:

1/4 mile intervals x8
Rest 2min in between. Intervals should be done at a pace :15-20sec faster than your 1.5 mile pace

Monday 02/03/2014

5 round circuit:

Squat x5
DB press x8
Pushups to failure
Situps x20

Rest between each round

131st Academy

TBA, but bring your moving gloves and boots