5 rounds
Bench 12-10-8-8-8
Vertical lifts 12-10-8-8-8
Dips, to failure
Bicycles x25
129th Academy
Deck of Cards
Friday, November 30, 2012
Wednesday, November 28, 2012
Tuesday, November 27, 2012
Wednesday 11/28/2012
5 rounds:
Floor to overhead x5
DB pushup/row x10
Flutter kicks x20 (2ct)
Weighted situps x20
129th Academy
50 situps
50 pushups (chest to ground)
1.5 mile run
Done in order with as little rest as possible
Floor to overhead x5
DB pushup/row x10
Flutter kicks x20 (2ct)
Weighted situps x20
129th Academy
50 situps
50 pushups (chest to ground)
1.5 mile run
Done in order with as little rest as possible
Monday, November 26, 2012
Tuesday 11/27/2012
129th Academy:
50-40-30-20-10 reps:
Box jumps
Flutter kicks
If you don't have a box, use steps for your jumps. Step down, don't jump down off of the box. Flutter kicks are 2-count. See Gym staff with any questions
50-40-30-20-10 reps:
Box jumps
Flutter kicks
If you don't have a box, use steps for your jumps. Step down, don't jump down off of the box. Flutter kicks are 2-count. See Gym staff with any questions
Sunday, November 25, 2012
Monday 11/26/2012
5 rounds
Squat 12-10-8-8-8
Push press 12-10-8-8-8
Pull ups 12-10-8-8-8
K2E 10x5
129th Academy (week 6)
Run 1/2 mi
75 squats
Run 1/2 mi
50 squats
Run 1/2 mi
25 squats
Run 1/2 mi
Squat 12-10-8-8-8
Push press 12-10-8-8-8
Pull ups 12-10-8-8-8
K2E 10x5
129th Academy (week 6)
Run 1/2 mi
75 squats
Run 1/2 mi
50 squats
Run 1/2 mi
25 squats
Run 1/2 mi
Thursday, November 22, 2012
Friday 11/23/2012
5 rounds
Bench x8
Close grip bench to failure
DB curl x10-12
Close grip pushups to failure
Bench x8
Close grip bench to failure
DB curl x10-12
Close grip pushups to failure
Wednesday, November 21, 2012
Thursday 11/22/2012
129th Academy
20 minutes total/top of every minute, complete:
3 pullups
6 pushups
9 squats
Remainder of that minute is your rest
20 minutes total/top of every minute, complete:
3 pullups
6 pushups
9 squats
Remainder of that minute is your rest
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