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