Friday 11/30/2012

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

Thursday 11/29/2012

129th Academy

7 rounds:

10 Burpees
10 pullups

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

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

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

Friday 11/23/2012

5 rounds

Bench x8
Close grip bench to failure
DB curl x10-12
Close grip pushups to failure

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

Wednesday 11/21/2012

5 rounds:

-Floor to overhead x6
-Goblet squats x20
-Ring dips-max
-Flutter kicks x25

129th Academy

Run 1/2 mile, rest 2 minutes
Run 1/4 mile, rest 1 minute
Run 1/2 mile

Tuesday 11/20/2012

129th Academy

5 minutes jumping rope
5 minutes max situps
3 minutes jumping rope
3 miniutes max pushups
1 minute jumping rope
1 minute max squats

Continuous running clock

Monday 11/19/2012

5 rounds

Squat x8
Box jumps x8
Push press x8
Weighted sit-ups x20

Go up in weight

129th Academy (Week 5)

3 rounds

1/2 mile run
30 sit-ups

Friday 11/16/2012

5 rounds

Bench x10
Vertical lifts x10
Fr. Press to failure
K2E x 12

129th Academy

TBD

Thursday 11/15/2012

129th Academy:

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

-squats
-situps
-burpees

(21 squats, 21 situps, 21 burpees. 18 quats, 18 situps, 18 burpees. Etc... until complete

Wednesday 11/14/2012

I. 5 rounds:

-floor to overhead x8
-weighted side lunges x10
-pullups x10
-weighted situps x20

129th Academy

Run 1.5 miles, for time

Tuesday 11/13/2012

129th Academy:

Total rounds in 20 minutes:

10 pushups
15 situps
20 squats

Monday 11/12/2012

I. 5 rounds:

-squat x10
-push press x10
-hyperextension bench x10
-ring pushups, to failure

129th Academy (WEEK 4)

TBD based on weather

Friday 11/09/2012

I. 5 rounds:

-Deadlift x8
-DB/barbell curl x10
-Bench x10
-Dips to failure

129th Academy:

TBD, bring gear for outdoor training

Thursday 11/08/2012

129th Academy:

Total rounds in 20 minutes:

-05 burpees with 2 pushups
-10 situps
-15 walking lunges

Wednesday 11/07/2012

I. 5 rounds

-floor to overhead/8 reps
-DB pushup rows/12 reps
-weighted lunges/12 reps
-weighted sit-ups/15 reps

129th Academy

Run 1/4 mi
75 squats
Run 1/4 mi
75 squats
Run 1/4 mi

Tuesday 11/06/2012

129th Academy

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

-pushups
-sit-ups
-lunges

21 pushups, 21 sit-ups, 21 lunges (left + right = 1). Follow same pattern until completed

Monday 11/05/2012

Complete 5 rounds/10 reps of the following circuit:

-Squat
-Pullups
-Push press
-K2E

Complete one round of this circuit without rest, then rest as needed between rounds.

129th Academy (WEEK 3)

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

Friday 11/02/2012

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

II. 12 min AMRAP:

-10 curls (barbell or DB)
-15 dips
-20 situps

129th Academy:

TBD, depending on weather. Bring gear to run outdoors