Tuesday 4/16/2013

130th Academy Class

Total rounds in 20 minutes:

5 burpees (squat thruster w/pushup)
10 pushups
15 situps

With a continuously running clock, complete 5 burpess, then 10 pushups, then 15 situps. This is ONE round. Complete as many rounds as possible, with as little rest as possible, in 20 minutes.

Monday 04/15/2013

I. Squat 5-5-5-5, 20

II. 4 rounds

21 wb
18 sit ups
15 burpees
Run 200

130th Academy

Run 1/4 mi
50 squats
run 1/4 mi
40 squats
run 1/4 mi
30 squats
run 1/4 mi
20 squats

This workout is done as quickly as possible, with as little rest as possible between exercises. Do all exercises in order; run 1/4 mi-then immediately stop and do 50 bodyweight squats (full depth-below parallel). Move on to your second 1/4 mile run, then move on to 40 squats. Continue until finished.

Friday 04/12/2013

I. Bench press 5x5

II. 2 rounds (1 min on/:30 sec off) AMRAP

Vertical lifts
Close grip
Box jumps
Situps
Row

Wednesday 04/10/2013

I. Deadlift 5x5

II. Fo time

Run 400
20 k2e
7 floor to overhead

Monday 04/08/2013

I. Squat 5x5

II. Fo time

3 rounds: 12 pull ups + 21 kb swings + 25 situps
Run 800
3 rounds: 12 pull ups + 21 kb swings + 25 situps

Friday 04/05/2013

I. Bench 8-6-4-2-12

II. 7 rounds:

10 power snatch
15 wallballs
10 lateral raises

Wednesday 04/03/2013

I. Deadlift 8-6-4-2-12

II. Fo time
10-8-6-4-2 power cleans
20-18-16-14-12 bar pushups

Finish with 400 run, time permitting