I. Box squat 5x5 (increase wt or lower box)
II. DB step ups 8x3
III. 1 1/4 squat 10x3 (bar)
IV. 3 rounds: 35 weighted situps + 15 K2E
Tuesday, December 27, 2011
Friday, December 16, 2011
Friday 12/23/2011
I. Bench Press 3-5x5 (increase weight from last time)
II. Pullups 8x3 + curls 12x3 (inc. weight)
III. Weighted dips 12x3 increase weight
IV. Rev. crunch x50
II. Pullups 8x3 + curls 12x3 (inc. weight)
III. Weighted dips 12x3 increase weight
IV. Rev. crunch x50
Wednesday 12/21/2011
I.
05 box jumps
10 deadlifts (135/95)
10 box jumps
10 deadlifts
15 box jumps
10 deadlifts
20 box jumps
10 deadlifts
25 box jums
10 deadlifts
II. 60 weighted situps + 60 K2E
05 box jumps
10 deadlifts (135/95)
10 box jumps
10 deadlifts
15 box jumps
10 deadlifts
20 box jumps
10 deadlifts
25 box jums
10 deadlifts
II. 60 weighted situps + 60 K2E
Friday, December 9, 2011
Friday 12/16/2011
I. 21-15-9 reps
Floor to overhead (115/75)
Burpees
II. 50 situps + 50 K2E + 50 pushups
Floor to overhead (115/75)
Burpees
II. 50 situps + 50 K2E + 50 pushups
Wednesday 12/14/2011
I. Bench press 5x5
II. Pullups 8x4
III. Wt. Dips 15x3
IV. Curls 15x3
(III and IV can be super-setted)
II. Pullups 8x4
III. Wt. Dips 15x3
IV. Curls 15x3
(III and IV can be super-setted)
Monday 12/12/2011
I. 3 rounds:
15 burpees
12 deadlifts (185/115)
21 box jumps
II. 100 situps (if time available)
15 burpees
12 deadlifts (185/115)
21 box jumps
II. 100 situps (if time available)
Friday, December 2, 2011
Friday 12/09/2011
-Box squat 5 reps x 4 sets
-DB step ups 8 reps (each leg) x 3 sets
-One leg squat(leg supported by box/bench)8 reps x 3 sets
-RDL 8 reps x 3 sets
-DB step ups 8 reps (each leg) x 3 sets
-One leg squat(leg supported by box/bench)8 reps x 3 sets
-RDL 8 reps x 3 sets
Wednesday 12/7/2011
30 min max:
-20 Thrusters
-20 front squat
-20 Push press
-20 back squat
-20 KB swings
-20 burpees
+ 20 mountain climbers after each exercise
Abs/stretching upon completion
-20 Thrusters
-20 front squat
-20 Push press
-20 back squat
-20 KB swings
-20 burpees
+ 20 mountain climbers after each exercise
Abs/stretching upon completion
Monday 12/5/2011
-Bench press 5 reps x4 sets
-Pullups 8 reps x 3 sets
-Weighted dips 12 reps x 3 sets
-Press 8 reps x 3 sets
30 min time limit
-Pullups 8 reps x 3 sets
-Weighted dips 12 reps x 3 sets
-Press 8 reps x 3 sets
30 min time limit
Thursday, December 1, 2011
Friday 12/02/2011
I. Florida Overheads x30
II. 15 minutes to complete:
-10 to 1 box jumps
-1 to 10 burpees
Remainder of 15 minutes: weighted situps
II. 15 minutes to complete:
-10 to 1 box jumps
-1 to 10 burpees
Remainder of 15 minutes: weighted situps
Tuesday, November 29, 2011
Wednesday 11/30/2011
I. Bench x50 reps
II. Close grip bench x40 + curls x50
III. Situps (weighted) 50-40-30 + 6" (4-count) 25-20-15
II. Close grip bench x40 + curls x50
III. Situps (weighted) 50-40-30 + 6" (4-count) 25-20-15
Sunday, November 27, 2011
Friday, November 18, 2011
Friday 11/25/2011
I. Floor to overhead x20 increase weight
II. Good mornings x30
III. Russian twists 15x3 + DB pushups 15x3
II. Good mornings x30
III. Russian twists 15x3 + DB pushups 15x3
Wednesday 11/23/2011
I. Deadlift x20 reps increase weight
II. Pullups x30
III. Situps 60-40-20 + DB pres 30-20-10
Runners workout for those running the Turkey Trot
II. Pullups x30
III. Situps 60-40-20 + DB pres 30-20-10
Runners workout for those running the Turkey Trot
Monday 11/21/2011
I. Bench x40 reps (increase weight)
II. Weighted dips x50 + curls x50
III. Situps:
-65 weighted
-35 non weighted
II. Weighted dips x50 + curls x50
III. Situps:
-65 weighted
-35 non weighted
Thursday, November 17, 2011
Friday 11/18/2011
I. Squat x40 reps (increase weight from last workout)
II. RDL x30 reps (3 sets)
III. 50-35-20 reps:
-Situps
-Russian Twists
II. RDL x30 reps (3 sets)
III. 50-35-20 reps:
-Situps
-Russian Twists
Tuesday, November 15, 2011
Wednesday 11/16/2011
I. Floor to overhead: 25 reps
II. Good morning: 30 reps
III. Situps 10-12x4 + K2E 10-12x4, alternating each exercise
II. Good morning: 30 reps
III. Situps 10-12x4 + K2E 10-12x4, alternating each exercise
Sunday, November 13, 2011
Monday 11/14/2011
I. Deadlift x50
II. Box squats 10x3
III. Sit-ups 50-40-30-20-10 +
Presses 25-20-15-10-5
II. Box squats 10x3
III. Sit-ups 50-40-30-20-10 +
Presses 25-20-15-10-5
Thursday, November 10, 2011
Friday 11/11/11
I. Bench 50 reps
II. Weighted dip x40 reps
+
Curls x40 reps
III. Situps:
-50 weighted
-50 non-weighted
Remember the USMC birthday is Thursday 11/10; Outcast Paul may not be feeling too well in the morning.
II. Weighted dip x40 reps
+
Curls x40 reps
III. Situps:
-50 weighted
-50 non-weighted
Remember the USMC birthday is Thursday 11/10; Outcast Paul may not be feeling too well in the morning.
Wednesday, November 9, 2011
Wednesday 11/09/11
I. Squat x50
II. RDL x30
III.12min:
-run 400x1, then AMRAP:
-20 weighted sit-ups
7 db pushups
II. RDL x30
III.12min:
-run 400x1, then AMRAP:
-20 weighted sit-ups
7 db pushups
Thursday, October 27, 2011
Monday 11/07/2011
I. Floor to overhead 20 total reps
II. Good mornings 30 total reps
III. Pullups 20 total reps
IV. Sit-ups x100
II. Good mornings 30 total reps
III. Pullups 20 total reps
IV. Sit-ups x100
Wednesday 11/02/2011
I. Bench 40 total reps
II. Weighted dips 30 total reps
III. Pushups 40 total reps
II. Weighted dips 30 total reps
III. Pushups 40 total reps
Monday 10/31/11
I. Squat: 40 total reps
II. RDL: 30 total reps
III. Weighted situps: 100 total reps
New cycle. The object is to find a weight that you can do the prescribed reps with in 4 sets or less, for the first two exercises. Once the reps/sets scheme is reached, you will increase the weight used for the next workout.
II. RDL: 30 total reps
III. Weighted situps: 100 total reps
New cycle. The object is to find a weight that you can do the prescribed reps with in 4 sets or less, for the first two exercises. Once the reps/sets scheme is reached, you will increase the weight used for the next workout.
Thursday, October 20, 2011
Friday 10/28/11
I. Deadlift 8x4 reps (try to increase weight from last week)
II. 3 rounds:
Max reps bench + max reps pullups
II. 3 rounds:
Max reps bench + max reps pullups
Wednesday 10/26/2011
I. Push press 15-12-10-10
II. 3 min/AMRAP with 1min rest between:
-7 KB swings + 7 box jumps
-7 wallballs + 7 pushups
-7 deadlifts (135/75) + 7 burpees
II. 3 min/AMRAP with 1min rest between:
-7 KB swings + 7 box jumps
-7 wallballs + 7 pushups
-7 deadlifts (135/75) + 7 burpees
Monday 10/24/2011
I. Squat 15-12-10-10
II. 3 rounds fo time:
10 pullups
20 pushups
30 situps
40 squats
Browns won, but they still blow. No talent, drama every year, blah-blah-blah, etc... Let's go Cavs. Oh, wait. No basketball. Okay, let's go tribe. Oh wait, they suck too. Can we bring back the Force?
II. 3 rounds fo time:
10 pullups
20 pushups
30 situps
40 squats
Browns won, but they still blow. No talent, drama every year, blah-blah-blah, etc... Let's go Cavs. Oh, wait. No basketball. Okay, let's go tribe. Oh wait, they suck too. Can we bring back the Force?
Tuesday, October 11, 2011
Monday 10/17/2011
I. Push press 12-15 reps x4 rounds
II. 4 rounds (not fo time):
-12 curls (DB or barbell)
-20 dips
-25 weighted situps
II. 4 rounds (not fo time):
-12 curls (DB or barbell)
-20 dips
-25 weighted situps
Wednesday 10/12/2011
I. Bench press 15x4
II. 4 rounds (not fo time):
-30 weighted situps
-20 pushups
-10 pullups
II. 4 rounds (not fo time):
-30 weighted situps
-20 pushups
-10 pullups
Wednesday, October 5, 2011
Monday 10/10/11
I. Deadlift 10 x 4 sets
II. 10 min/OTM:
Floor to overhead (95/65)
Will begin the first minute with three reps, then increase by one every minute.
II. 10 min/OTM:
Floor to overhead (95/65)
Will begin the first minute with three reps, then increase by one every minute.
Friday 10/07/2011
I. Push press 10 x 4 sets
II. 4 rounds (not timed):
-10 curls
-15 dips
35 weighted situps
II. 4 rounds (not timed):
-10 curls
-15 dips
35 weighted situps
Tuesday, October 4, 2011
Wednesday 10/05/11
I. Squat 10 reps x 4 sets
II. 4 rounds (not for time)
-05 thrusters
-05 pull ups
-30 weighted situps
II. 4 rounds (not for time)
-05 thrusters
-05 pull ups
-30 weighted situps
Sunday, October 2, 2011
Monday 10/03/2011
I. Bench press 8x4 rounds
II. 3 rounds (not for time)
35 weighted sit-ups
25 pushups
15 pull ups
II. 3 rounds (not for time)
35 weighted sit-ups
25 pushups
15 pull ups
Thursday, September 15, 2011
Friday 09/23/2011
I. Bench press 3x10 OTM
II. 2 rounds:
-20 power snatches (75/45)
-10 box jumps
200m run
II. 2 rounds:
-20 power snatches (75/45)
-10 box jumps
200m run
Wednesday 09/21/2011
I. Deadlift 2x10 OTM
II. 3 rounds:
-run 200m
-10 power cleans (115/75)
III. 55 weighted situps, ^weight
II. 3 rounds:
-run 200m
-10 power cleans (115/75)
III. 55 weighted situps, ^weight
Monday 09/19/2011
I. Power snatch 2x10 OTM
II. 12 min:
-Run 800m x1
-Remainder of time, AMRAP 5 floor to overhead (95/65) + 15 weighted situps
Let's celebrate the Browns first win of 2011. All is forgiven and forgotten from last weeks performance. Can we book reservations for the playoffs? Does anyone besides me have Super Bowl thoughts? It's our year folks.
II. 12 min:
-Run 800m x1
-Remainder of time, AMRAP 5 floor to overhead (95/65) + 15 weighted situps
Let's celebrate the Browns first win of 2011. All is forgiven and forgotten from last weeks performance. Can we book reservations for the playoffs? Does anyone besides me have Super Bowl thoughts? It's our year folks.
Tuesday, September 13, 2011
Friday 09/16/2011
I. Bench press 3x10 OTM
II.
-100 back squats (65/45)
-5 hand release pushups at the top of every minute
-400m run
II.
-100 back squats (65/45)
-5 hand release pushups at the top of every minute
-400m run
Wednesday 09/14/2011
I. Squat 3x10 OTM
II. 12 min AMRAP:
-05 box jumps
-10 burpees
200m run
III. 50 situps (^ previous weight)
II. 12 min AMRAP:
-05 box jumps
-10 burpees
200m run
III. 50 situps (^ previous weight)
Wednesday, September 7, 2011
Friday 09/09/2011
I. Power clean 3x10, OTM
II.
-Run 400m
-20 weighted situps
-Run 800m
-40 weighted situps
-Run 400m
-60 weighted situps
II.
-Run 400m
-20 weighted situps
-Run 800m
-40 weighted situps
-Run 400m
-60 weighted situps
Thursday, September 1, 2011
Wednesday 09/07/2011
I. Bench Press 2x10 on the minute for 10 minutes
II.
50 weighted situps
Run 400m
30 power cleans (95/65)
Run 400m
50 weighted situps
Run 400m
II.
50 weighted situps
Run 400m
30 power cleans (95/65)
Run 400m
50 weighted situps
Run 400m
Thursday, August 25, 2011
Wednesday 08/31/2011
I. Push press 2x10, on the minute
II. 12 minutes:
Run 800 x1
AMRAP 20 pushups + 20 weighted situps
II. 12 minutes:
Run 800 x1
AMRAP 20 pushups + 20 weighted situps
Monday 08/29/2011
I. Power clean 2x10 on the minute
II. 10 minutes to complete the following 2 rounds:
200m run
20 burpees
30 weighted situps
II. 10 minutes to complete the following 2 rounds:
200m run
20 burpees
30 weighted situps
Tuesday, August 23, 2011
Friday 08/26/2011
I. Press 15-12-10-10
II. 10 minutes to complete the following:
-Run 800m
-50 floor to overhead (95/65)
III. 100 weighted situps
II. 10 minutes to complete the following:
-Run 800m
-50 floor to overhead (95/65)
III. 100 weighted situps
Wednesday 08/23/2011
I. Deadlift 5 sets/3 reps (find your working weight and use for all 5 sets)
II. 10 minutes to complete the following:
-Run 800m
-50 back squats with weight
III. 100 weighted situps
II. 10 minutes to complete the following:
-Run 800m
-50 back squats with weight
III. 100 weighted situps
Sunday, August 21, 2011
Monday 08/22/2011
Bench press 15-12-10-10
AMRAP 10 min:
10 barbell curls
10 dips
95 weighted sit-ups
*run will be dependent on how fast the workout is completed
AMRAP 10 min:
10 barbell curls
10 dips
95 weighted sit-ups
*run will be dependent on how fast the workout is completed
Thursday, August 18, 2011
Friday 08/19/2011
I. Squat 15-12-10-10
II. AMRAP/10 min
3 box jumps
6 pushups
9 lateral jumps
III. 1 round:
800m run
90 weighted sit-ups
II. AMRAP/10 min
3 box jumps
6 pushups
9 lateral jumps
III. 1 round:
800m run
90 weighted sit-ups
Monday, August 8, 2011
Wednesday 08/17/2011
I. Standing press 4 x 12 reps
II. AMRAP in 10 min:
-(3 barbell ft. squat + 3 push press + 3 back squat)x3
-5 one-arm DB press (5 each arm)
III. Run 800m + 85 weighted situps
II. AMRAP in 10 min:
-(3 barbell ft. squat + 3 push press + 3 back squat)x3
-5 one-arm DB press (5 each arm)
III. Run 800m + 85 weighted situps
Monday 08/15/2011
I. Deadlift 10-12 reps x 4 sets
II. AMRAP in 10 min:
-5 burpees
-barbell thrusters
III. Run 800m + 80 weighted situps
Yes, you read it right, we are incorporating burpees back in the picture. 5 at a time isn't going to hurt anyone. Me and my fitness guru, John Basedow, do them all the time.
II. AMRAP in 10 min:
-5 burpees
-barbell thrusters
III. Run 800m + 80 weighted situps
Yes, you read it right, we are incorporating burpees back in the picture. 5 at a time isn't going to hurt anyone. Me and my fitness guru, John Basedow, do them all the time.
Friday 08/12/2011
I. Bench 4 x 12 reps (try using same weight as last week)
II. AMRAP in 10 min:
-barbell curl x5
-dips x5
III. Run 800m + 75 weighted situps
II. AMRAP in 10 min:
-barbell curl x5
-dips x5
III. Run 800m + 75 weighted situps
Wednesday 08/10/11
I. Squat 4 x 12 reps (try to use the same weight as last week with the increased reps)
II. AMRAP in 10 min:
-Side lunge x6
-One-legged squats x8 (place one foot on box; 4L + 4R)
III. Run 800m + 70 weighted situps
II. AMRAP in 10 min:
-Side lunge x6
-One-legged squats x8 (place one foot on box; 4L + 4R)
III. Run 800m + 70 weighted situps
Wednesday, July 27, 2011
Monday 08/08/2011
I. Standing press 10 x 4 sets
IIa. Mountain climbers x10(L + R = 1)
IIb. DB pushup/row combo x6
III. Run 800m/65 weighted sit-ups
I'm "back on the crack"; vodka, that is. Nothing like some absolute and red bull (diet of course). I think this change from high alcohol beer to some good clean vodka might be exactly what my body is looking for (although at this very moment of posting I'm drinking some good vino rosso). Changing things up is usually a good thing. Welcome Dave back from Baltimore too, he went there specifically to get some crabby patties. Good to have him back.
IIa. Mountain climbers x10(L + R = 1)
IIb. DB pushup/row combo x6
III. Run 800m/65 weighted sit-ups
I'm "back on the crack"; vodka, that is. Nothing like some absolute and red bull (diet of course). I think this change from high alcohol beer to some good clean vodka might be exactly what my body is looking for (although at this very moment of posting I'm drinking some good vino rosso). Changing things up is usually a good thing. Welcome Dave back from Baltimore too, he went there specifically to get some crabby patties. Good to have him back.
Friday 08/05/2011
I. Deadlift 10 x 4sets
IIa. Good morning x 5
IIb. Dips x5 (alternating exercises for 10 min)
III. Weighted situps x60/run 800m
Welcome Patrick back from Pittsburgh. A city hated by Cleveland, only because they actually have a pro sports team that wins consistently. Hopefully he'll have some Iron City beer for us in the morning
IIa. Good morning x 5
IIb. Dips x5 (alternating exercises for 10 min)
III. Weighted situps x60/run 800m
Welcome Patrick back from Pittsburgh. A city hated by Cleveland, only because they actually have a pro sports team that wins consistently. Hopefully he'll have some Iron City beer for us in the morning
Wednesday 08/03/2011
I. Bench press 10 x 4 sets
IIa. Pushups x5
IIb. DB curl x5 (10 min, alternating exercises)
III. Run 800m/weighted situps x55
Few notes: 1. I'm happy to report that I'm "back on the crack"-bourbon ale is acceptable again. 2. Let's welcome Suzanne back from Tex-ass, hope she had a good time. 3. Good luck to John Gilbert (Dr Seuss sock-wearer), he opened a @#$%*fit affiliate in Medina. Even though I'm not the biggest fan of @#$*fit, (I still feel it's pretty worthless shit and only good if your idea of working out is to be sore, tired, injury-prone, and vomiting) John is a good guy and works out hard. Best wishes.
IIa. Pushups x5
IIb. DB curl x5 (10 min, alternating exercises)
III. Run 800m/weighted situps x55
Few notes: 1. I'm happy to report that I'm "back on the crack"-bourbon ale is acceptable again. 2. Let's welcome Suzanne back from Tex-ass, hope she had a good time. 3. Good luck to John Gilbert (Dr Seuss sock-wearer), he opened a @#$%*fit affiliate in Medina. Even though I'm not the biggest fan of @#$*fit, (I still feel it's pretty worthless shit and only good if your idea of working out is to be sore, tired, injury-prone, and vomiting) John is a good guy and works out hard. Best wishes.
Monday 08/01/2011
I. Squat 10 x 4 sets (pick a weight and use it for all 4 sets)
IIa. DB step-ups x6
IIb. Air squats x5
These are alternated, attempt to perform AMRAP in 10 minutes
III. Run 800m/50 weighted situps
First day of new cycle.
IIa. DB step-ups x6
IIb. Air squats x5
These are alternated, attempt to perform AMRAP in 10 minutes
III. Run 800m/50 weighted situps
First day of new cycle.
Friday 07/29/2011
Run 800m
20 floor to overhead (95/65)
Run 800m
75 situps
*We begin a new cycle on Monday. Let's celebrate by doing a crossfit-type workout. We'll get tired and sore but see no real benefit. Or, you can just bring a six pack and watch, which will be just as effective as doing crossfit.
20 floor to overhead (95/65)
Run 800m
75 situps
*We begin a new cycle on Monday. Let's celebrate by doing a crossfit-type workout. We'll get tired and sore but see no real benefit. Or, you can just bring a six pack and watch, which will be just as effective as doing crossfit.
Tuesday, July 26, 2011
Tuesday, July 19, 2011
Friday 07/22/2011
I. Max push press
II.
Push press x21 (75/45)
Run 200m
Push press x18
Run 200m
Push press x15
Run 200m
II.
Push press x21 (75/45)
Run 200m
Push press x18
Run 200m
Push press x15
Run 200m
Tuesday, July 12, 2011
Wednesday 07/20/2011
I. Deadlift max 5-3-1-...
II. 12 min/AMRAP:
05 Floor to overhead (115/85)
10 pushups
15 squats
II. 12 min/AMRAP:
05 Floor to overhead (115/85)
10 pushups
15 squats
Sunday, July 10, 2011
Monday 07/11/2011
I. Deadlifts 3x5
II. 1 round:
Run 200m
15 OHS
Run 400m
15 power snatches
Run 200m
15 floor to overhead
II. 1 round:
Run 200m
15 OHS
Run 400m
15 power snatches
Run 200m
15 floor to overhead
Thursday, June 30, 2011
Tuesday, June 21, 2011
Tuesday, June 14, 2011
Monday 06/20/2011
I. M.E. Power Snatch 5-3-1...
II. AMRAP 12 min:
06 deadlifts (155/95)
12 pushups
15 box jumps
II. AMRAP 12 min:
06 deadlifts (155/95)
12 pushups
15 box jumps
Thursday, June 9, 2011
Monday, June 6, 2011
Tuesday, May 31, 2011
Friday 06/03/2011
I. Standing press 3x5
II. AMRAP/7 min:
(5 deadlifts + 5 hang cleans + 5 thrusters)95/65
Run 800m
II. AMRAP/7 min:
(5 deadlifts + 5 hang cleans + 5 thrusters)95/65
Run 800m
Thursday, May 19, 2011
Wednesday 06/01/2011
I. Power snatch 5x5
II.
10 lateral jumps
10 pushups
10 lateral jumps
09 pushups
10 lateral jumps
08 pushups...
10 lateral jumps
01 pushup
II.
10 lateral jumps
10 pushups
10 lateral jumps
09 pushups
10 lateral jumps
08 pushups...
10 lateral jumps
01 pushup
Tuesday, May 17, 2011
Friday 05/20/2011
I. M.E. Deadlift
II. 3 rounds:
-(pushup/DB row/pushup/DB row/DB thruster)x7
-run 400m
II. 3 rounds:
-(pushup/DB row/pushup/DB row/DB thruster)x7
-run 400m
Monday, May 9, 2011
Monday 05/16/2011
I. M.E. Squat
II. 15 min/AMRAP:
-20 KB swings
-200m run
Workout option 2:
Post marathon stretch workout
II. 15 min/AMRAP:
-20 KB swings
-200m run
Workout option 2:
Post marathon stretch workout
Thursday, April 28, 2011
Friday 05/06/2011
Outcast:
I. Bench press 5x5
II. 3 rounds:
-Max reps bench press (135/75)
-max reps pullups
128th Academy:
Run 1 mile
100 pushups
150 situps
200 squats
Run 1 mile
(pushups/situps/squats can be combined, ex.: 10 rounds of 10 pushups/15 situps/20 squats)
I. Bench press 5x5
II. 3 rounds:
-Max reps bench press (135/75)
-max reps pullups
128th Academy:
Run 1 mile
100 pushups
150 situps
200 squats
Run 1 mile
(pushups/situps/squats can be combined, ex.: 10 rounds of 10 pushups/15 situps/20 squats)
Thursday 05/05/2011
128th Academy:
25 bodybuilders
100 walking lunges
50 box jumps
100 situps
25 bodybuilders
25 bodybuilders
100 walking lunges
50 box jumps
100 situps
25 bodybuilders
Wednesday 05/04/2011
Outcast:
I. Back squat 5x5
II. 30 reps back squat (135/95)
1/2 mile run
128th Academy:
5 rounds:
1 min jump rope
30 pushups
30 situps
I. Back squat 5x5
II. 30 reps back squat (135/95)
1/2 mile run
128th Academy:
5 rounds:
1 min jump rope
30 pushups
30 situps
Tuesday 05/03/2011
128th Academy:
Situps: one set to failure
Pushups: one set to failure
1/4 mile interval x6
Situps: one set to failure
Pushups: one set to failure
1/4 mile interval x6
Monday 05/02/2011
Outcast:
I. Floor to overhead 5-5-5-5-5
II. 3 rounds/AMRAP (1 min rest between):
-3 power cleans (135/95)
-6 pushups
-9 air squats
128th Academy (WEEK 16/Final week of online workouts)
10 rounds:
15 squats
15 situps
10 burpees
I. Floor to overhead 5-5-5-5-5
II. 3 rounds/AMRAP (1 min rest between):
-3 power cleans (135/95)
-6 pushups
-9 air squats
128th Academy (WEEK 16/Final week of online workouts)
10 rounds:
15 squats
15 situps
10 burpees
Friday, April 22, 2011
Friday 04/29/2011
Outcast:
Push press 15x1; 3x3 @80%; 3x3 @90%
B1: Close grip bench 8x4 sets
B2: K2E 15x4 sets
128th Academy:
State SPO test
Push press 15x1; 3x3 @80%; 3x3 @90%
B1: Close grip bench 8x4 sets
B2: K2E 15x4 sets
128th Academy:
State SPO test
Wednesday 04/27/2011
Outcast:
Pause squat: 10x1; 3x3 @80%; 3x3 @90%
B1: DB step-ups 8x4 sets
B2: RDL 8x4 sets
128th Academy:
3 rounds:
2 minutes jump rope
50 situps
50 pushups
Pause squat: 10x1; 3x3 @80%; 3x3 @90%
B1: DB step-ups 8x4 sets
B2: RDL 8x4 sets
128th Academy:
3 rounds:
2 minutes jump rope
50 situps
50 pushups
Tuesday, April 19, 2011
Monday 04/25/2011
Outcast:
Bench press 20x1; 3x3 @80%; 3x3 @90%
B1-Dips 15x4
B2-Pushup 20x4
128th Academy (WEEK 15)
1/2 mile interval x6; rest 90 seconds
Bench press 20x1; 3x3 @80%; 3x3 @90%
B1-Dips 15x4
B2-Pushup 20x4
128th Academy (WEEK 15)
1/2 mile interval x6; rest 90 seconds
Friday 04/22/2011
Outcast:
Snatch 3x3 @80%; 3x3 @90%
B1-Pullups 15x1; 3-5x5 sets
B2-Rows 15x1; 10x5 sets
128th Academy:
SPO test
Snatch 3x3 @80%; 3x3 @90%
B1-Pullups 15x1; 3-5x5 sets
B2-Rows 15x1; 10x5 sets
128th Academy:
SPO test
Wednesday 04/20/2011
Outcast:
A1-Push press 20x1; 3x3 @75%; 3x3 @85%
A2-Situps-15x6
B1-Close grip bench-10x4 sets
B2-K2E-12x4 sets
128th Academy:
1/4 mile interval x8; rest 30 seconds
A1-Push press 20x1; 3x3 @75%; 3x3 @85%
A2-Situps-15x6
B1-Close grip bench-10x4 sets
B2-K2E-12x4 sets
128th Academy:
1/4 mile interval x8; rest 30 seconds
Friday, April 15, 2011
Friday, April 8, 2011
Monday 04/18/2011
Outcast:
A. 1 1/4 squat 15x1; 3x3 @75%; 3x3 @ 85%
B1. DB lunge 8 x 4 sets
B2. RDL 8 x 4 sets
128th Academy (WEEK 14)
1/2 mile interval x 4. Rest 90 seconds between
A. 1 1/4 squat 15x1; 3x3 @75%; 3x3 @ 85%
B1. DB lunge 8 x 4 sets
B2. RDL 8 x 4 sets
128th Academy (WEEK 14)
1/2 mile interval x 4. Rest 90 seconds between
Friday 04/15/2011
Outcast:
A. Bench press: 20x1; 3x3 @75%; 3x3 @85%
B1. DB Bench 15 x 4 sets
B2. PVC pushups 15 x 4 sets
128th Academy:
3 rounds:
1/2 mile run
21 bodybuilders
A. Bench press: 20x1; 3x3 @75%; 3x3 @85%
B1. DB Bench 15 x 4 sets
B2. PVC pushups 15 x 4 sets
128th Academy:
3 rounds:
1/2 mile run
21 bodybuilders
Wednesday 04/13/2011
Outcast:
A. Hang power snatch 3x3 @75%; 3x3 @ 85%
B1. Pullups or chinups 10x1; 3-5 x 4 sets
B2. Barbell/DB rows 15x1; 8 x 4 sets
*New 8 day cycle begins today
128th Academy:
SPO Test
A. Hang power snatch 3x3 @75%; 3x3 @ 85%
B1. Pullups or chinups 10x1; 3-5 x 4 sets
B2. Barbell/DB rows 15x1; 8 x 4 sets
*New 8 day cycle begins today
128th Academy:
SPO Test
Tuesday 04/12/2011
128th Academy:
50 reps:
Box jumps
Pushups
Wallballs
DB presses
Situps
Lunges
Jumping pullups
50 reps:
Box jumps
Pushups
Wallballs
DB presses
Situps
Lunges
Jumping pullups
Wednesday, April 6, 2011
Monday 04/11/11
Outcast:
A1-OHS: 5x4 sets
A2-Ring rows: 8-10 x 4 sets
B1-Bench press: 20 x 1; 5 x 4 sets
B2-DB step ups: 8 (each leg) x 4 sets
128th Academy (WEEK 13)
5 rounds:
1/4 mile run
50 situps
A1-OHS: 5x4 sets
A2-Ring rows: 8-10 x 4 sets
B1-Bench press: 20 x 1; 5 x 4 sets
B2-DB step ups: 8 (each leg) x 4 sets
128th Academy (WEEK 13)
5 rounds:
1/4 mile run
50 situps
Saturday, April 2, 2011
Friday 04/08/2011
Outcast:
A1-Hang power clean 2-3 x 5 sets
A2-Close grip bench 8 x 5 sets
B1-Good mornings-15 x 5 sets
B2-Elevated pushups- amrap x 5 sets
128th Academy:
3 rounds:
Run 1/2 mile
50 situps
A1-Hang power clean 2-3 x 5 sets
A2-Close grip bench 8 x 5 sets
B1-Good mornings-15 x 5 sets
B2-Elevated pushups- amrap x 5 sets
128th Academy:
3 rounds:
Run 1/2 mile
50 situps
Wednesday 04/06/2011
Outcast:
A1-Squat 30x1; 2-3 x 5 sets
A2-Pullups 20x1; 8-10 x 5 sets
B1-Situps 40x1; 20 x 3-4 sets
B2-Seated press 6-8 x 3-4 sets
128th Academy:
Run 1/2 mile, rest 1.5 minutes
Run 1/2 mile, rest 2 minutes
Run 1/4 mile, rest 1 minute
Run 1/4 mile
A1-Squat 30x1; 2-3 x 5 sets
A2-Pullups 20x1; 8-10 x 5 sets
B1-Situps 40x1; 20 x 3-4 sets
B2-Seated press 6-8 x 3-4 sets
128th Academy:
Run 1/2 mile, rest 1.5 minutes
Run 1/2 mile, rest 2 minutes
Run 1/4 mile, rest 1 minute
Run 1/4 mile
Tuesday 04/05/2011
128th Academy:
Pushup ladder:
(1 pushup-15 situps; 2 pushups-15 situps-3 pushups-15 situps...15 pushups-15 situps)
Pushup ladder:
(1 pushup-15 situps; 2 pushups-15 situps-3 pushups-15 situps...15 pushups-15 situps)
Monday, March 28, 2011
Monday 04/04/2011
Outcast:
A1-Deadlift 30 x 1; 2-3 x 5 sets
A2-Dips 30 x 1; 8-10 x 5 sets
B1-DB lunge 8(each leg) x 3-4 sets
B2-Standing press 8 x 3-4 sets
*attempt to increase weight from previous workout
128th Academy (WEEK 12)
1. Run 1/2 mile
2. 21-18-15-12-9-6-3 reps:
-situps
-pushups
3. Run 1/2 mile
A1-Deadlift 30 x 1; 2-3 x 5 sets
A2-Dips 30 x 1; 8-10 x 5 sets
B1-DB lunge 8(each leg) x 3-4 sets
B2-Standing press 8 x 3-4 sets
*attempt to increase weight from previous workout
128th Academy (WEEK 12)
1. Run 1/2 mile
2. 21-18-15-12-9-6-3 reps:
-situps
-pushups
3. Run 1/2 mile
Friday 04/01/2011
Outcast:
A1-OHS 5 x 4 sets
A2-Ring rows amrap x 4 sets
B1-Bench press 12-10-8-6 (increase weight each set)
B2-DB step ups 10 (each leg) x 4 sets
128th Academy:
Mid Term Test at Tri-C
A1-OHS 5 x 4 sets
A2-Ring rows amrap x 4 sets
B1-Bench press 12-10-8-6 (increase weight each set)
B2-DB step ups 10 (each leg) x 4 sets
128th Academy:
Mid Term Test at Tri-C
Wednesday 03/30/2011
Outcast:
A1-Hang power clean 5 x 5 sets
A2-Close grip bench press 8 x 5 sets
B1-Good mornings 15 x 5 sets
B2-Bar pushups amrap x 5 sets
128th Academy:
4 rounds:
50 box jumps
50 walking lunges
15 pullups
A1-Hang power clean 5 x 5 sets
A2-Close grip bench press 8 x 5 sets
B1-Good mornings 15 x 5 sets
B2-Bar pushups amrap x 5 sets
128th Academy:
4 rounds:
50 box jumps
50 walking lunges
15 pullups
Wednesday, March 23, 2011
Monday 03/28/2011
Outcast:
A1-Squat 30x1; 5 x 3-4 sets
A2-Pullups 20x1; 2-3 x 3-4 sets
B1-Situps 40x1; 15 x 3-4 sets
B2-Seated DB press 8-10 x 3-4 sets
128th Academy (WEEK 11)
100 squats
88 situps
77 walking lunges
66 pushups
55 box jumps
50 burpees
A1-Squat 30x1; 5 x 3-4 sets
A2-Pullups 20x1; 2-3 x 3-4 sets
B1-Situps 40x1; 15 x 3-4 sets
B2-Seated DB press 8-10 x 3-4 sets
128th Academy (WEEK 11)
100 squats
88 situps
77 walking lunges
66 pushups
55 box jumps
50 burpees
Friday 03/25/2011
Outcast:
A1-Deadlift: 30x1; 5 x 3-4 sets
A2-Dips: 30x1; 8-10 x 3-4 sets
B1-DB lunges: 10(each leg) x 3-4 sets
B2-Standing press 10 x 3-4 sets
Today we begin a new cycle, incorporating a different approach than our last cycle. We will be focusing on work volume, (as opposed to maximal strength) by incorporating supersets in our workouts.
128th Academy:
Run 1/2 mile
50 pushups
run 1/2 mile
50 situps
Run 1/2 mile
35 pushups
Run 1/2 mile
35 situps
A1-Deadlift: 30x1; 5 x 3-4 sets
A2-Dips: 30x1; 8-10 x 3-4 sets
B1-DB lunges: 10(each leg) x 3-4 sets
B2-Standing press 10 x 3-4 sets
Today we begin a new cycle, incorporating a different approach than our last cycle. We will be focusing on work volume, (as opposed to maximal strength) by incorporating supersets in our workouts.
128th Academy:
Run 1/2 mile
50 pushups
run 1/2 mile
50 situps
Run 1/2 mile
35 pushups
Run 1/2 mile
35 situps
Tuesday, March 22, 2011
Wednesday 03/23/2011
Outcast:
I. Floor to overhead x2, every minute for 10 minutes
II. 10 rounds:
-3 lateral jumps
-7 chest to floor pushups
128th Academy:
1/2 mile interval runs x5 (90 seconds rest between runs)
I. Floor to overhead x2, every minute for 10 minutes
II. 10 rounds:
-3 lateral jumps
-7 chest to floor pushups
128th Academy:
1/2 mile interval runs x5 (90 seconds rest between runs)
Monday, March 21, 2011
Sunday, March 20, 2011
Monday 03/21/2011
Outcast:
I. Bench Press 1RM
II. 5 rounds:
-(DB pushup + row + pushup + row + squat clean + thruster)x5
-5 pullups
128th Academy (WEEK 10):
3 rounds:
1/2 mile run
21 burpees w/2 pushups
I. Bench Press 1RM
II. 5 rounds:
-(DB pushup + row + pushup + row + squat clean + thruster)x5
-5 pullups
128th Academy (WEEK 10):
3 rounds:
1/2 mile run
21 burpees w/2 pushups
Wednesday, March 16, 2011
Friday 03/18/2011
Outcast:
I. Squat 1RM
II. AMRAP in 10 minutes:
10 jump overs
10 power snatch (75/55)
128th Academy:
Mid-term
I. Squat 1RM
II. AMRAP in 10 minutes:
10 jump overs
10 power snatch (75/55)
128th Academy:
Mid-term
Tuesday, March 15, 2011
Wednesday 03/16/2011
Outcast:
I. Push press: 5/75%-3@85%-1 for max
II. 50 reps:
KB swings
Box jumps
Situps
DB lunge
128th Academy:
Run 1.5 miles
I. Push press: 5/75%-3@85%-1 for max
II. 50 reps:
KB swings
Box jumps
Situps
DB lunge
128th Academy:
Run 1.5 miles
Monday, March 14, 2011
Tuesday 03/15/2011
128th Class:
Total rounds in 15 minutes:
5 burpees
10 vertical jumps
15 mountain climbers
Total rounds in 15 minutes:
5 burpees
10 vertical jumps
15 mountain climbers
Friday, March 11, 2011
Monday 03/14/2011
Outcast:
I. Bench press 3x5 @80% of 1RM
II. Total rounds in 12 minutes:
05 K2E
10 lateral jumps
15 mountain climbers w/pushup
128th Academy (WEEK 9):
Take a sample state test (max situps, max pushups, 1.5 mile run)
I. Bench press 3x5 @80% of 1RM
II. Total rounds in 12 minutes:
05 K2E
10 lateral jumps
15 mountain climbers w/pushup
128th Academy (WEEK 9):
Take a sample state test (max situps, max pushups, 1.5 mile run)
Tuesday, March 8, 2011
Friday 03/11/2011
Outcast:
I. Squat 3x5 @80% of 1RM
II. Total rounds in 1o minutes:
06 box jumps
09 elevated pushups
12 situps
128th Academy:
3 rounds:
Run 1/2 mile
50 squats
I. Squat 3x5 @80% of 1RM
II. Total rounds in 1o minutes:
06 box jumps
09 elevated pushups
12 situps
128th Academy:
3 rounds:
Run 1/2 mile
50 squats
Thursday 03/10/2011
128th Academy:
Jump rope 5 minutes
30 box jumps
30 wallballs
Jump rope 3 minutes
25 box jumps
25 wallballs
Jump rope 1 minute
20 box jumps
20 wallballs
Jump rope 5 minutes
30 box jumps
30 wallballs
Jump rope 3 minutes
25 box jumps
25 wallballs
Jump rope 1 minute
20 box jumps
20 wallballs
Wednesday 03/09/2011
Outcast:
I. Push press 3x5 @80% of 1RM
II. 5 rounds (105/75)
6 deadlifts
6 rows
6 power clean
6 push press
6 pushups
128th Academy:
Run 1.5 miles
I. Push press 3x5 @80% of 1RM
II. 5 rounds (105/75)
6 deadlifts
6 rows
6 power clean
6 push press
6 pushups
128th Academy:
Run 1.5 miles
Monday, March 7, 2011
Tuesday 03/08/2011
128th Academy:
Total rounds in 20 minutes:
15 jumping jacks
15 bodybuilders
15 squats
Total rounds in 20 minutes:
15 jumping jacks
15 bodybuilders
15 squats
Friday, March 4, 2011
Monday 03/07/2011
Outcast:
I. Deadlift 5x3 @60-70% 1RM (this workout will be used as a lighter strengthening/stretching workout)
II. 10-9-8-7-6-5-4-3-2-1 reps DB thruster/pushup
11-12-13-14-15-16-17-18-19-20 reps situps
128th Academy (WEEK 8)
4 rounds:
Run 1/2 mile
25 situps
25 pushups
I. Deadlift 5x3 @60-70% 1RM (this workout will be used as a lighter strengthening/stretching workout)
II. 10-9-8-7-6-5-4-3-2-1 reps DB thruster/pushup
11-12-13-14-15-16-17-18-19-20 reps situps
128th Academy (WEEK 8)
4 rounds:
Run 1/2 mile
25 situps
25 pushups
Thursday, March 3, 2011
Friday 03/04/2011
Outcast:
I. Bench press 5x5 @70% of 1RM
II. Pullups 10-9-8-7-6-5-4-3-2-1 w/10 pushups in between each set of pullups
128th Academy:
1 minute at each station x 3 rounds:
Box jumps
Wall balls
Situps
Push press
Jump rope
With a continuously running clock, you will do AMRAP for 1 minute of the listed exercises before moving to the next station. Once you go thru all 5 stations, you will get a 1 minute break. 3 rounds total
I. Bench press 5x5 @70% of 1RM
II. Pullups 10-9-8-7-6-5-4-3-2-1 w/10 pushups in between each set of pullups
128th Academy:
1 minute at each station x 3 rounds:
Box jumps
Wall balls
Situps
Push press
Jump rope
With a continuously running clock, you will do AMRAP for 1 minute of the listed exercises before moving to the next station. Once you go thru all 5 stations, you will get a 1 minute break. 3 rounds total
Tuesday, March 1, 2011
Wednesday 03/02/2011
Outcast:
I. Squat 5x5 @70% 1RM
II. 3 rounds:
24 Weighted DB lunge
20 K2E
128th Academy:
Run 1.5 miles
Rest 3 minutes
1/4 mile interval x3 w/1 minute rest between
I. Squat 5x5 @70% 1RM
II. 3 rounds:
24 Weighted DB lunge
20 K2E
128th Academy:
Run 1.5 miles
Rest 3 minutes
1/4 mile interval x3 w/1 minute rest between
Monday, February 28, 2011
Sunday, February 27, 2011
Monday 02/28/2011
Outcast:
I. Push press 5x5 @70% of 1RM
II. 5 rounds:
Bench dips x12
Pullups x12
128th Academy (WEEK 7)
"Deck of Cards"
I. Push press 5x5 @70% of 1RM
II. 5 rounds:
Bench dips x12
Pullups x12
128th Academy (WEEK 7)
"Deck of Cards"
Thursday, February 24, 2011
Friday 02/25/2011
Outcast:
I. Push press 5x5
II. 21-15-9 reps:
Floor to overhead (95/65)
Bench dips
128th Academy:
Mid-Term Assessment
I. Push press 5x5
II. 21-15-9 reps:
Floor to overhead (95/65)
Bench dips
128th Academy:
Mid-Term Assessment
Tuesday, February 22, 2011
Wednesday 02/23/2011
Outcast:
I. Squat 3-3-3-1-1-1
II. 50 reps:
KB swings + lunge + push press + wall balls + situps
128th Academy:
Run 1.5 miles
Rest 3 minutes
1/4 mi interval x2, fast as possible w/1 minute rest between intervals
I. Squat 3-3-3-1-1-1
II. 50 reps:
KB swings + lunge + push press + wall balls + situps
128th Academy:
Run 1.5 miles
Rest 3 minutes
1/4 mi interval x2, fast as possible w/1 minute rest between intervals
Sunday, February 20, 2011
Monday 02/21/2011
Outcast:
I. Hang power clean 3-3-3-1-1-1
II. 10-9-8-7-6-5-4-3-2-1:
Clapping pushups
Box jumps
Situps
128th Academy (WEEK 6)
Run 1/2 mile
75 squats
Run 1/2 mile
50 squats
Run 1/2 mile
25 squats
I. Hang power clean 3-3-3-1-1-1
II. 10-9-8-7-6-5-4-3-2-1:
Clapping pushups
Box jumps
Situps
128th Academy (WEEK 6)
Run 1/2 mile
75 squats
Run 1/2 mile
50 squats
Run 1/2 mile
25 squats
Wednesday, February 16, 2011
Thursday 02/17/2011
128th Academy:
Every minute at the top of the minute for 20 minutes:
3 pullups
6 pushups
9 squats
Every minute at the top of the minute for 20 minutes:
3 pullups
6 pushups
9 squats
Monday, February 14, 2011
Wednesday 02/16/2011
Outcast:
I. Squats 5x5
II. 2 minutes jump rope
2 minutes Rowing
2 minutes box jumps
2 minutes pushups
2 minutes situps
128th Academy:
Run 1/2 mile, rest 2 minutes
Run 1/4 mile, rest 1 minute
Run 1/2 mile
Max effort
I. Squats 5x5
II. 2 minutes jump rope
2 minutes Rowing
2 minutes box jumps
2 minutes pushups
2 minutes situps
128th Academy:
Run 1/2 mile, rest 2 minutes
Run 1/4 mile, rest 1 minute
Run 1/2 mile
Max effort
Tuesday 02/15/2011
128th Academy:
Jump rope 5 minutes
Max situps 5 minutes
Jump rope 3 minutes
Max pushups 3 minutes
Jump rope 1 minute
Max squats 1 minute
Continuously running clock, jump rope for 5 minutes straight; start up immediately after missing. Continue on to max situps in 5 minutes, etc... Workout should be 18 minutes exactly.
Jump rope 5 minutes
Max situps 5 minutes
Jump rope 3 minutes
Max pushups 3 minutes
Jump rope 1 minute
Max squats 1 minute
Continuously running clock, jump rope for 5 minutes straight; start up immediately after missing. Continue on to max situps in 5 minutes, etc... Workout should be 18 minutes exactly.
Friday, February 11, 2011
Monday 02/14/2011
Outcast:
I. Hang power clean 5-5-5-3-3-3
II. 7 rounds:
7 power cleans (95/65)
7 push press (95/65)
7 K2E
128th Academy (WEEK 5)
3 rounds:
1/2 mile run
30 situps
I. Hang power clean 5-5-5-3-3-3
II. 7 rounds:
7 power cleans (95/65)
7 push press (95/65)
7 K2E
128th Academy (WEEK 5)
3 rounds:
1/2 mile run
30 situps
Tuesday, February 8, 2011
Friday 02/11/2011
Outcast: 5x5
I. Close grip bench press
II. Total rounds in 10 minutes:
50 rope jumps
10 box jumps
128th Academy:
:20 seconds work/:10 seconds rest of the following:
Pushups
Situps
Squats
Bodybuilders
I. Close grip bench press
II. Total rounds in 10 minutes:
50 rope jumps
10 box jumps
128th Academy:
:20 seconds work/:10 seconds rest of the following:
Pushups
Situps
Squats
Bodybuilders
Thursday 02/10/2011
128th Academy:
21-18-15-12-9-6-3-1 reps:
Situps
Squats
Burpees
21 situps-21 squats-21 burpees-18 situps-18 squats-18 burpees-etc...
21-18-15-12-9-6-3-1 reps:
Situps
Squats
Burpees
21 situps-21 squats-21 burpees-18 situps-18 squats-18 burpees-etc...
Wednesday 02/09/2011
Outcast:
Workout I: (power clean + front squat + push press + back squat + snatch press)x3x5
You will do 3 reps of this complex to equal one set. 5 sets total, attempt to increase weight each round.
Workout II: 3 rounds:
40 squats
10 power cleans (135/95)
20 bar pushups
128th Academy:
Run 1.5 miles for best time
Workout I: (power clean + front squat + push press + back squat + snatch press)x3x5
You will do 3 reps of this complex to equal one set. 5 sets total, attempt to increase weight each round.
Workout II: 3 rounds:
40 squats
10 power cleans (135/95)
20 bar pushups
128th Academy:
Run 1.5 miles for best time
Monday, February 7, 2011
Friday, February 4, 2011
Monday 02/07/2011
Outcast Workout:
Warmup:(2 snatch pulls + 2 snatch push press + 2 OHS)x4
Workout I: Bench dips 5x5
Workout II: 22-16-8 reps:
One arm KB swings
Pullups
K2E
128th Academy (WEEK 4):
4 rounds:
Run 1/4 mile
40 situps
30 pushups
Warmup:(2 snatch pulls + 2 snatch push press + 2 OHS)x4
Workout I: Bench dips 5x5
Workout II: 22-16-8 reps:
One arm KB swings
Pullups
K2E
128th Academy (WEEK 4):
4 rounds:
Run 1/4 mile
40 situps
30 pushups
Wednesday, February 2, 2011
Friday 02/04/2011
Outcast Workout:
Warmup: (tricep DB press + pushups + PVC pass-thrus)x3x10
Workout I: Close grip bench press 10-8-6-4-4-4
Workout II: 3 rounds
Max rep bench press (135/65)
Max rep pullups (if doing jumping pullups, 15 minimum)
128th Academy:
2 minute interval runs w/pushup ladder (21-18-15-12-9-6)
Warmup: (tricep DB press + pushups + PVC pass-thrus)x3x10
Workout I: Close grip bench press 10-8-6-4-4-4
Workout II: 3 rounds
Max rep bench press (135/65)
Max rep pullups (if doing jumping pullups, 15 minimum)
128th Academy:
2 minute interval runs w/pushup ladder (21-18-15-12-9-6)
Thursday 02/03/2011
128th Academy:
Total rounds in 20 minutes:
5 burpees w/2 pushups
10 situps
15 walking lunges
Total rounds in 20 minutes:
5 burpees w/2 pushups
10 situps
15 walking lunges
Monday, January 31, 2011
Tuesday 02/01/2011
128th Academy:
21-18-15-12-9-6-3-1 reps:
Pushups
Situps
Box jumps
21 pushups- 21 situps-21 box jumps-18 pushups-18-situps-18 box jumps-etc...
If you don't have access to a box, use stairs. Jump up, step back down to avoid injury
21-18-15-12-9-6-3-1 reps:
Pushups
Situps
Box jumps
21 pushups- 21 situps-21 box jumps-18 pushups-18-situps-18 box jumps-etc...
If you don't have access to a box, use stairs. Jump up, step back down to avoid injury
Friday, January 28, 2011
Monday 01/31/2011
I. Dips-skill work
(Ring dips, bench dips, PVC dips-we will begin working on improving this skill)
II. 21-18-15-12-9-6-3(95/65) reps:
Sumo deadlifts
Push press
128th Academy (WEEK 3)
Run 1/4 mile
50 squats
Run 1/4 mile
40 squats
Run 1/4 mile
30 squats
Run 1/4 mile
20 squats
(Ring dips, bench dips, PVC dips-we will begin working on improving this skill)
II. 21-18-15-12-9-6-3(95/65) reps:
Sumo deadlifts
Push press
128th Academy (WEEK 3)
Run 1/4 mile
50 squats
Run 1/4 mile
40 squats
Run 1/4 mile
30 squats
Run 1/4 mile
20 squats
Thursday, January 27, 2011
Friday 01/28/2011
I. Push press 3-3-3-1-1-1
II. Power snatch (95/65)x30
128th Academy:
100 situps
100 pushups
100 squats
Exercises are completed in the order listed before progressing to the next exercise. Strict emphasis will be placed on performing to the State-standard. Squats are full depth (crease of the hip below the knee at bottom of each squat).
II. Power snatch (95/65)x30
128th Academy:
100 situps
100 pushups
100 squats
Exercises are completed in the order listed before progressing to the next exercise. Strict emphasis will be placed on performing to the State-standard. Squats are full depth (crease of the hip below the knee at bottom of each squat).
Thursday 01/27/2011
128th Academy:
75 bodybuilders, for time
(Squat + legs back into pushup position + pushup + legs apart + legs together + back into squat position + stand back up)= one bodybuilder
75 bodybuilders, for time
(Squat + legs back into pushup position + pushup + legs apart + legs together + back into squat position + stand back up)= one bodybuilder
Tuesday, January 25, 2011
Wednesday 01/26/2011
I. Deadlift 3-3-3-1-1-1
II. Total rounds in 10 minutes:
10 DB front squats
10 DB push press
10 situps
128th Academy:
Run 1/4 mile
75 squats
Run 1/4 mile
75 squats
Run 1/4 mile
II. Total rounds in 10 minutes:
10 DB front squats
10 DB push press
10 situps
128th Academy:
Run 1/4 mile
75 squats
Run 1/4 mile
75 squats
Run 1/4 mile
Monday, January 24, 2011
Tuesday 01/25/2011
128th Academy:
Total rounds in 20 minutes:
5 burpees
10 lunges
15 squats
Doing all of the above = 1 round. Do as many rounds as possible in 20 minutes; least amount of rest as possible
Total rounds in 20 minutes:
5 burpees
10 lunges
15 squats
Doing all of the above = 1 round. Do as many rounds as possible in 20 minutes; least amount of rest as possible
Sunday, January 23, 2011
Monday 01/24/2011
Power snatch 3-3-3-1-1-1
7 rounds:
10 pullups
10 K2E
128th Academy (Week 2)
1/4 mile run
50 situps
1/4 mile run
40 situps
1/4 mile run
30 situps
1/4 mile run
20 situps
7 rounds:
10 pullups
10 K2E
128th Academy (Week 2)
1/4 mile run
50 situps
1/4 mile run
40 situps
1/4 mile run
30 situps
1/4 mile run
20 situps
Thursday, January 20, 2011
Friday 01/21/2011
I. Push press 5-5-5-3-3-3
II. 21-15-9 reps:
Deadlift (225/135)
Clapping pushups
128th Academy:
Initial Assessment
II. 21-15-9 reps:
Deadlift (225/135)
Clapping pushups
128th Academy:
Initial Assessment
Wednesday, January 19, 2011
Tuesday, January 18, 2011
Wednesday 01/19/2011
Workout I:
Deadlift 5-5-5-3-3-3
Workout II: 3 rounds:
10 power cleans (95/65)
10 pullups
20 pushups
30 squats
128th Academy:
50 situps
Run 1 mile
50 situps
Run 1 mile
Deadlift 5-5-5-3-3-3
Workout II: 3 rounds:
10 power cleans (95/65)
10 pullups
20 pushups
30 squats
128th Academy:
50 situps
Run 1 mile
50 situps
Run 1 mile
Monday, January 17, 2011
Sunday, January 16, 2011
Monday 01/17/2011
Power snatch 5-5-5-3-3-3
18-15-12 reps:
Thrusters (95/65)
KB swings
Box jumps
128th Academy (WEEK 1):
4 rounds:
1/4 mile run
30 situps
18-15-12 reps:
Thrusters (95/65)
KB swings
Box jumps
128th Academy (WEEK 1):
4 rounds:
1/4 mile run
30 situps
Thursday, January 13, 2011
Friday 01/14/2011
Workout I: Bench press 3-3-3-1-1-1
Workout II: 10 min/total rounds:
12 Deadlift (135/95)
21 wallballs
Workout II: 10 min/total rounds:
12 Deadlift (135/95)
21 wallballs
Tuesday, January 11, 2011
Wednesday 01/12/2011
Warmup: 3 rounds
5 pullups
10 situps
15 squats
Workout I: Squats 3-3-3-1-1-1
Workout II: 3 rounds
Back squat + press x25
Lateral hops x25
5 pullups
10 situps
15 squats
Workout I: Squats 3-3-3-1-1-1
Workout II: 3 rounds
Back squat + press x25
Lateral hops x25
Sunday, January 9, 2011
Thursday, January 6, 2011
Friday 01/07/2011
Warmup-
5 pullups
10 situps
15 PVC passthrus
Workout I:
Bench press 5-5-5-3-3-3
Workout II:
21-15-9 reps
OHS (95/55)
Box jumps
5 pullups
10 situps
15 PVC passthrus
Workout I:
Bench press 5-5-5-3-3-3
Workout II:
21-15-9 reps
OHS (95/55)
Box jumps
Tuesday, January 4, 2011
Wednesday 01/05/2011
Warmup- 5-10-15
OHS stretch
Pushups
Lunges
Workout I: 5-5-5-3-3-3
Squats (choose back or front)
Workout II:
30 reps floor to overhead (135/85)
OHS stretch
Pushups
Lunges
Workout I: 5-5-5-3-3-3
Squats (choose back or front)
Workout II:
30 reps floor to overhead (135/85)
Sunday, January 2, 2011
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