Monday 12/31/2012

I. Push press 5x5

II. 4 rounds

08 pull ups
20 kb swings
40 sit-ups

129th Academy (Week 11)

100 squats
88 sit-ups
77 walking lunges
66 pushups
55 box jumps
50 burpees

Friday 12/28/2012

I. Bench 5x5

II. 4 rounds:

-10 curls
-15 dips
-35 weighted situps

Wednesday 12/26/2012

I. Squat 5x5

II. Every minute OTM, for 10 minutes
Floor to overhead, starting at 3, increase by one every round

III. 100 sit-ups

129th Academy

1/2 mile interval x5, rest 2-3 minutes between

Monday 12/24/2012

I. Push press 5x5

II. 4 rounds

10 pull ups
20 pushups
25 kb swings
30 weighted sit-ups

129th Academy (week 10)

3 rounds

1/2 mile run
21 burpees with 2 pushups

Friday 12/21/2012

I. Bench 5x5

II. 4 rounds

12 curls
15 dips
30 weighted sit-ups

129th Academy

Total rounds in 20 minutes

05 burpees
10 lateral jumps
15 mountain climbers (2 count)

Wednesday 12/19/2012

I. Squat 5x5

II. 4 rounds

05 thrusters
10 mountain climbers (4 count)
30 weighted sit-ups

129th Academy

Run 1.5 miles

Monday 12/17/2012

New Cycle + Final Toon

I. Push press 5x5
II. 3 rounds, not for time
Weighted sit-ups x35
Pushups x25
Pull ups x15

129th Academy (Week 9)

Max sit-ups one minute
Max pushups one minute
1.5 mile run

Friday 12/14/2012

5 Rounds

Bench x12
Vertical lifts x12
Triangle pushups to failure
Weighted sit-ups x25

Thursday 12/13/2012

129th Academy:

Jump rope 5 miinutes
30 box jumps
30 burpees
Jump rope 3 minutes
25 box jumps
25 burpees
Jump rope 1 minute
20 box jumps
20 burpees

Wednesday 12/12/2012

5 rounds

Floor to oh x5
DB pushup rows x12
Weighted lunges x12
Weighted sit-ups x25

129th Academy

Run 1.5 miles

Tuesday 12/11/2012

129th Academy:

Total rounds in 20 minutes:

15 jumping jacks (4 count)
15 burpees
15 squats

Monday 12/10/2012

5 rounds (last week)

Squats x8-10
Push press x8-10
Pull ups x8-10
Flutters (2 count) x25

129th Academy (Week 8)

4 rounds

Run 1/2 mi
Pushups x25
Sit-ups x25

Friday 12/7/2012

5 rounds

Bench x8
Close grip to failure
Curl x10-12
K2E x12

Thursday 12/6/2012

129th Academy

50 reps of each:

Box jumps
Walking lunges
Mountain climbers (4-count)
Situps
Burpees

Wednesday 12/05/2012

5 rounds

Floor to overhead x5
Side lunges x10
Pull ups x10
Weighted sit-ups x20

129th Academy

Run 1.5 miles, rest 3 min
1/4 mi interval x2 with 2 min rest between

Tuesday 12/4/2012

129th Academy:

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

Situps
Squats

Monday 12/03/2012

5 rounds

Squat x8
DB press x12
Good mornings x8
Pushups to failure

129th Academy (Week 7)

100 sit-ups
100 pushups
100 squats

Use good form on each exercise