Thursday 11/01/2012

129th Academy

100 situps
100 pushups
100 squats

All exercises to be completed in order. Strict form

Wednesday 10/31/2012

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

II. (4)3-min rounds:
-Start with 8 floor to overhead (@50% of 1RM)
-10 situps/10 KB for the remainder of the round

1 min rest between rounds

129th Academy:

Run 1/4 mile
75 squats (full depth)
Run 1/4 mile
75 squats
Run 1/4 mile

Tuesday 10/30/12

129th Academy

Total rounds in 20 minutes:

-05 burpees
-10 lunges
-15 squats

Again, if anyone has any questions, contact the Gym Staff.

Monday 10/29/2012

I. *Push press 10-8-6-8-10

II. 5 rounds:
-10 thrusters
-10 box jumps

* This is a transition week, we will be starting a new winter training program beginning next Monday. TOON: "Killer & Paddy". Don't miss this one folks.

129th Academy (WEEK 2)

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

Friday 10/26/2012

I. Bench 2-2-2-2-2; max reps (lighter weight @50% 1RM)

II. 3 rounds:

-run 200
-10 pullups
-run 200
-10 burpees

129th Academy:

Max situps in 2 min
Max pushups in 2 min
1.5 mile run

129th Academy:

Rest Day. If you missed a workout this week, make-up the workout you missed.

Wednesday 10/24/2012

I. Squat 2-2-2-2-2-max reps

II. 2-4-6-8-...-20 reps:
-KB swings
-weighted lunges
-400m run upon completion

TOON: Apology Accepted

129th Academy

-50 situps
-run 1 mile
-50 situps
-run 1 mile

All exercises are done in order, with as little rest as possible

Tuesday 10/23/2012

129th Academy

Total rounds in 20 minutes:

05 pullups
10 situps
15 squats

Do 5 pullups (modified if needed) 10 situps 15 squats. This is one round. Keep the clock running for twenty minutes and do as many rounds as possible with as little rest as possible. Contact the Gym staff for ideas on how to scale/modify pullups.

Monday 10/22/2012

I. Push press 2-2-2-2-2-10

II. Run 200-21 power cleans (@50-60%)-run 400-21 power cleans-run 200

129th Academy WEEK 1

4 rounds:

Run 1/4 mile
Sit-ups x30

This is done with as little rest as possible. Runs should be at least @:15 faster than your 1.5 mile pace. Upon finishing the first run, immediately complete 30 sit-ups. This is done a total of 4 times.

Friday 10/19/2012

I. Bench 10-8-6-2-2-2

II. 7 rounds

15 deadlifts 135/75
15 dips

Wednesday 10/17/2012

I. Squat 10-8-6-2-2-2

II. 5 rounds:

Run 200
5 box jumps
7 burpees

Monday 10/15/2012

I. Push press 10-8-6-2-2-2

II. 7 rounds

3 thrusters 115/75
5 pull ups
7 chest to floor pushups

Browns rule. I may be riding the sweet wave of victory, but 11-5 is a distinct possibility

Friday 10/12/2012

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

II. 3 rounds: (12min cap)

Run 400
21 squats w/bar
15 K2E

Continuing saga of Paddy at Disney

Wednesday 10/10/12

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

II. 100 KB swings + 100 situps (3 burpees OTM)

Paddytoons: Disney Vacation continues

Monday 10/08/2012

I. Push press 10-8-6-4-4-4

II. Ladder (1-1/2-2/3-3/...15/15) 12 min max

Deadlift @70% 1rm
Box jumps with burpee

Beginning of Paddytoons: Disney Vacation. This special series of toons will last until I run out of material, or until my wife says so. The first several toons passed her review.

Friday 10/5/2012

I. Bench 10-8-6-6-8-10

II. 2 rounds (1:00 on/:15 rest):

Row
Dips
K2E
WB's

800m run (at end of workout)

Wednesday 10/02/2012

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

II. 3 rounds

07 pullups
11 dynamic pushups
15 situps
Run 400