Monday 12/16/2013

Squat x40 reps total
RDL x 40
Weighted situps x100

New cycle. Once you can complete all reps in your main exercise in 4 sets or less, add weight

131st Academy

Run 1/4 mile
50 situps
Run 1/4 mile
40 situps
Run 1/4 mile
30 situps
Run 1/4 mile
20 situps

This workout is finished with as little rest as possible. Run, situps, run, situps, etc... Runs must be at a pace that is faster than your 1.5 mile pace

Friday 12/13/2013

4 or 5 rounds:

Bench x15
Close pushups x10
Bar squats x15
Belly burners x15
Box jumps x9

Wednesday 12/11/2013

4 rounds:

Push press x15
Goblet squat x20
Dips, max (at least 12-15)
Bicycles x20
Wallballs x11

Monday 12/09/2013

4 rounds

Squat x15
Pull ups x10
Vertical lifts x15
Situps x25
Burpees x9

Friday 12/06/2013

5 rounds:

Bench x11
Wide pushups x11
Disp x16
Situps x21
Mountain climbers (2ct)x21

Wednesday 12/04/2013

5 rounds:

Squat x11
DB bench x11
Goblet lunge x9
Bicycles x21
Box jumps x9

Monday 12/02/2013

5 rounds

Push press x11
Plate squats x11
Pull ups x11
Situp x21
Box jump x9