Wednesday 05/01/2013

I. Squats 8-8-8-8-8

II. 3 rounds/4 min on/1 min rest:

Run 200
Remainder of 4 minutes do max box jumps/max situps/max burpees

130th Academy

TBA

Tuesday 04/30/2013

130th Academy

21-18-15-12-9-6-3-1 reps:

pushups
situps
lunges

21 pushups, 21 situps, 21 walking lunges, 18 pushups, 18 situps, etc... Pushups should be done from the ground, lying flat each rep.

Monday 04/29/2013

I. Push press 8-8-8-8-8

II. Fo' time

Run 400
50 DB step ups
50 push ups
50 wt situps
Run 800

130th Academy

TBA during class

Friday 04/26/2013

I. Bench Press 10-8-6-4-4

II. Fo' time (15 min limit)

20 wallballs
40 box jumps
Run 200
20 wallballs
20 dips
Run 200
20 wallballs
40 KB swings
Run 200

130th Academy

TBA

Thursday 04/25/2013

130th Academy

Total rounds in 20 minutes:

5 burpees w/2 pushups
10 situps
10 mountain climbers (4-count)

Completing all exercises, in order, equals one round. With a running clock, do as many rounds as you can in 20 minutes

Wednesday 04/24/2013

I. Squat 10-8-6-4-4

II. 4 rounds

15 deadlifts 185/115
15 pushups
Run 200

130th Academy

1/4 mile
50 squats
1/4 mile
40 squats
1/4 mile
30 squats
1/4 mile
20 squats

Tuesday 04/23/13

130th Academy

100 situps
100 pushups
100 squats

In order; complete situps before moving onto pushups, and pushups before moving to squats. Squats must be full depth, minimum below parallel. Complete the workout as quickly as possible