Friday 01/11/2013

I. Bench 5x5

II. 4rounds

Close grip, to failure
Curls x12
Dips,to failure

Thursday 01/10/2013

129th Academy

20 minutes/total rounds

15 walking lunges
10 box jumps
05 burpees

Wednesday 01/09/2013

I. Squat 5x5

II. 4 rounds:

10 deadlifts (@50-60% of 1RM)
15 bar pushups
25 flutter kicks (2 count)

129th Academy

Run 1/2 mile, rest 2 min
Run 1/2 mile, rest 2 min
Run 1/4 mile, rest 1 minute
Run 1/4 mile

Tuesday 1/8/2013

129th Academy

4 rounds:

50 box jumps
50 walking lunges
25 pushups

Monday 01/07/2013

I. Push press 5x5

II. 4 rounds

10 DB pushup rows
15 K2E
30 weighted sit-ups

129th Academy

Midterm Test

Friday 01/04/2013

I. Bench 5x5

II. 4 rounds

10 vertical lifts
20 dips
35 weighted situps

Wednesday 01/02/2013

I. Squat 5x5

II. 4 rounds:

10 weighted lunges
20 pushups
35 weighted situps

129th Academy

50 situps
50 pushups
1.5 mile run