Wednesday 04/30/2014

I. Squat 8-8-8-8-8

II. Fo Time:

20 WB
40 situps
Run 200
20 WB
40 Dips
Run 200
20 WB
40 KB swings
Run 200

132nd Academy:

1/4 mile intervals x6. Rest 2 min between intervals

Tuesday 04/29/2014

132nd Academy:

50-40-30-20-10 reps:

Burpees and situps. 50 of each, 40 of each, etc...

Monday 04/28/2014

I. Push press 8x5

II. Fo time

Run 400
3 rounds of 10 floor to overheads and 20 flutter kicks 4 count
Run 400

132nd Academy (week 6)

Run 1.75 miles

Friday 04/25/2014

I. Bench 5x4; 20x1

II. 3 rounds:

12 pullups
30 situps
Run 400

132nd Academy:

Run 14 min. Increase of 1 minute

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

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

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

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

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

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

Monday 04/14/2014

I. Push press 10-8-6-4-15

II. 3 rounds

Run 400
21 K2E
12 burpees

132nd Academy (week 4)

Run 1.5 miles

Friday 04/12/2014

I. Bench 8-8-6-6-12

II. 5 rounds:

Run 200
07 power snatches
15 dips

132nd Academy:

Run 13 minutes. Run time is increased 1 min from previous 2 weeks

Thursday 04/11/2014

132nd Academy:

Total rounds in 20 minutes:

5 burpees (2 pushups w/each burpee)
10 situps
16 walking lunges (each leg =1)

Wednesday 04/09/2014

I. 1 1/4 squat 7x4 sets, 12x1 regular

II. Run 400, then

20-18-16-14-12

Wallballs
Chest to floor pushups

132nd Academy

1/4 mile intervals x5, rest 2 min between each

Tuesday 04/08/2014

132nd Academy:

22-18-16-12-10-8 reps:

Mountain climbers (4 count)
Flutter kicks (4 count)
Burpees w/chest-to-floor pushups

Monday 04/07/2014

Push press 8-6-4-4-12

21-15-9 reps:

Floor to OH
Box jumps
Flutter kicks 4 count
Run 200 prior to each round

132nd Academy

Run 1.25 miles. Decrease your time from last week

Friday 04/04/2014

Round 1:

Bench 5x4, 20x1
Wallballs 12x4

Round 2:

Dips max reps x5
Body rows max reps x5

132nd Academy:

Run 12 min. Attempt to increase your distance from last week

Thursday 04/03/2014

132nd Academy:

8 rounds:

20 situps + 15 chest to floor pushups + 15 (1 1/4) squats

Wednesday 04/02/2014

Round one:

Squat 5x4 sets, 20x1 (drop down set)
DB Press 10x5

Round two:

Pullups 10x5
Weighted situps 20x5

132nd Academy:

1/4 mile intervals x4. Run intervals at a faster pace than yur 1.5 mile pace. 2 min rest between intervals