Wednesday 01/01/2014

131st Academy:

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

-pushup
-situps
-walking lunges

21 of each, 18 of each, etc... for walking lunges, left + right = 1 rep.

Tuesday 12/31/2013

131st Academy:

5 rounds:

Run 1/4 mile
20 chest to floor pushups
30 situps

Monday 12/30/2013

Squat x40
3 rounds of 10 DB step ups + 15 flutter kicks (2 count)
100 situps

131st Academy

TBA

Friday 12/27/2013

Bench x40
Lying DB Fr Press x30 + curl x30
3 rounds: 10 K2E + 20 situps

131st Academy:

TBA

Tuesday 12/24/2013

131st Academy:

Run 1 mile
Rest 3-4 minutes
Run 1 mile

Monday 12/23/2013

Squat x40 (increase weight from last week)
DB split squat x30 (each leg, rear knee to floor)
3 rounds of 10 K2E + 25 situps


131st Academy:

TBA in class

Friday 12/20/2013

Bench x40
Dips x40 + vertical lifts x40
Weighted situps x100

131st Academy:

TBA in class

Thursday 12/19/2013

131st Academy

75 burpees, w/2 pushups for each

Wednesday 12/18/2013

Floor to OH x30
Pull ups x40
3 rounds (not timed) of 20 flutter kicks (2 count) + 20 weighted twists

131st Academy

3 rounds:

1/4 mile run
75 situps

Again, alternate exercises, complete as quickly as possible. Make sure squats are full depth

Tuesday 12/17/2013

131st Academy

Total rounds in 20 minutes

5 burpees
10 walking lunges
15 situps

Set a timer to run continuously for 20 minutes. Completing 5 burpees and 10 lunges and 15 situps is one round. Complete as many rounds as possible in 20 minutes

Monday 12/16/2013

Squat x40 reps total
RDL x 40
Weighted situps x100

New cycle. Once you can complete all reps in your main exercise in 4 sets or less, add weight

131st Academy

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

This workout is finished with as little rest as possible. Run, situps, run, situps, etc... Runs must be at a pace that is faster than your 1.5 mile pace

Friday 12/13/2013

4 or 5 rounds:

Bench x15
Close pushups x10
Bar squats x15
Belly burners x15
Box jumps x9

Wednesday 12/11/2013

4 rounds:

Push press x15
Goblet squat x20
Dips, max (at least 12-15)
Bicycles x20
Wallballs x11

Monday 12/09/2013

4 rounds

Squat x15
Pull ups x10
Vertical lifts x15
Situps x25
Burpees x9

Friday 12/06/2013

5 rounds:

Bench x11
Wide pushups x11
Disp x16
Situps x21
Mountain climbers (2ct)x21

Wednesday 12/04/2013

5 rounds:

Squat x11
DB bench x11
Goblet lunge x9
Bicycles x21
Box jumps x9

Monday 12/02/2013

5 rounds

Push press x11
Plate squats x11
Pull ups x11
Situp x21
Box jump x9

Friday 11/29/2013

5 rounds

Bench 8 x2 pause
Goblet squats x12
Dips x15
Situps x20
Mountain climbers x10(4 count)

Wednesday 11/27/2013

5 rounds:

Floor to OH x 7
Barbell squat x14
Pushups x10
Situps x20
WB x12

Monday 11/25/2013

5 rounds

Pause squats x7
Pull ups x10
K2E x12
DB press x15
KB swings x25

Friday 11/22/2013

5 rounds

10 bench press (last 2 pause)
10 DB step ups
12-15 dips
20 weighted situps
8 med ball burpees

Wednesday 11/20/2013

5 rounds:

8 deadlifts
12-15 push press, with bar
10 DB split squats (each leg)
15 bicycles (2 count)
20 mountain climbers (2 count)

Monday 11/18/2013

4 or 5 rounds

Squat x5+3 pause
10 pull ups
12 wallballs
15 flutter kicks 2 count
30 kb swings

Friday 11/14/2013

5 rounds:

Bench x8-10
Vertical lifts x12
Bar Squats x15
Weighted situps x20
Box Jumps x10

Wednesday 11/13/2013

5 rounds:

Deadlift x8
DB Bench x 12-15
DB FrPress x12
K2E x12-15
Burpees x10

Monday 11/11/2013

5 rounds

6 pause squats (3sec)
12DB lateral raises
10 one leg squats
20 bicycles
30 seconds of KB swings

Veterans Day has arrived once again. Show a veteran your appreciation for all they have sacrificed. There's no better way to say "Thanks" than with some Kentucky Bourbon Ale or one of the many fine Christmas Ales that enrich us this holiday season

Wednesday 11/06/2013

5 rounds

10 push press
15 Tate press
20 goblet squats
20 flutter kicks 2 count

Monday 11/04/2013

5 rounds

Squat 8-10
DB press 8-10
DB split squat 10
Weighted situps 20

Friday 11/01/2013

5 rounds:

Bench press x10
Vertical lifts x10
Dips-to failure
K2E x12

Wednesday 10/30/2013

5 rounds

Push press x10
DB pushup rows x12
DB step ups x 14
Weighted situps x20

Monday 10/28/2013

5 rounds, or maybe 4

10 squats
10 seated db press
10 pull ups
10 flutter kicks (4 count)

Rest period after each round is completed

Friday 10/25/2013

I. Bench 5x5

II. 3 rounds

10 box jumps
20 Chest to floor pushups
30 weighted situps
40 kb swings

Transitioning over to winter workouts starting Monday. Winter seems to have arrived early. Thanks Obama and you global warming conspiracy freaks.

Wednesday 10/23/2013

Squat 5x5

II. Fo time

Run 800
30 Florida overheads
30 burpees

Monday 10/21/2013

I. Push press 5x5

II. 3 rounds

Run 400
21 seated db press
2 weighted situps

Friday 10/18/2013

I. Bench 5x5

II. 21-18-15-12-9-6-3 reps

Box jumps
Back squat with bar
Press
DB bench
Weighted situps

Wednesday 10/16/2013

I. Squat 5x5

II. Fo Time

Run400
3 rounds 15 pc and pull ups and flutters
Run 400

Monday 10/14/2013

I. Push press 5x5

II.4 rounds

10 push press 95/55
10 KB swings
10 box jumps
Run 200

Friday 10/11/2013

I. Bench 5x5

II. Fo Time:

Run 800
21-18-15 reps of KB swings + WB + K2E
Run 800

Wednesday 10/09/2013

I. Squat 5x5

II. Fo Time

Run 400
7 rounds of 10 deadlifts + 15 pushups
Run 400

Monday 10/07/2013

I. Push press 5x5

I. Fo time
Run 800
50 db step ups
30 wb
30 dips
50 weighted situps

Friday 10/04/2013

I. Bench 5x5

II. 5 rounds:

Run 200
7 power snatches
9 burpees

Wednesday 10/2/2013

I. Squat 5x5

II. 3 rounds

Run 400
12 box jumps
21 KB swings

Monday 09/30/2013

I. Press 5x5

II. 5 rounds

05 thrusters 115/75
10 pull ups
Run 200

Friday 09/27/2013

I. Bench 5x5

II. Fo time

Run 400
5x5 power cleans (135/75) and pull ups
Run 400
10x5 dips and burpees
Run 400 or 800 if you're Suzanne

Wednesday 09/25/2013

I. Deadlift 5x5

II. 3 or 4 rounds

Run 400
10 floor to overhead
10 db step ups

Monday 09/23/2013

I. Squat 5x5

II. 3 rounds, or 4

21 k2e
21 kb swings
21 pushups
21 dips
Run 200

Friday 09/20/2013

I. Bench 5x5

II. Fo' Time:

Run 400
21-15-9 reps of wallballs/dips/wt. situps
Run 400

Wednesday 09/18/2013

I. Deadlift 5x5

II. Fo Time:

Run 800
5 rounds: 8 box jumps + 10 DB step ups + 12 hand release pushups
Run 800

Monday 09/16/2013

I. Squat 5x5

II. 3 rounds

25 kb swings
15 power cleans
Run 400

Friday 09/13/2013

I. Bench 5x5

II. 5 rounds

10 deadlifts
15 pushups
Run 200

Wednesday 09/11/2013

I. Deadlift 5x5

II. 3 rounds:

Run 400
12 burpees
15 box jumps

Friday 09/06/2013

I. Bench 5x5

II. 3 rounds, or 4 maybe

Run 400
30 bench press

Wednesday 09/04/2013

I. Deadlift 5x5

II. 3 rounds
15 thrusters
15 pullups
Run 400

Friday 08/30/2013

I. Bench 5x5

II. Fo' Time:

Run 400
10-9-8-7-6 reps of power snatch + 20-19-18-17-16 pushups
Run 400

*15min time limit. I have to work and can't be babysittin' y'all morning

Wednesday 08/28/2013

I. Deadlift 5x5

II. Fo TIme

Run 800
5 rounds of 7 pullups/7 wallballs
Run 800

Monday 08/26/2013

I. Squat 5x5

II. 3 or 4 rounds, we will ask Patrick

12 push press
12 back squats
12 pushups
Run 200

Friday 08/23/2013

I. Bench 5x5

II. Fo Time:

Run 800
30 jumping pullups
40 kb swings
50 wt situps
Run 800

Wednesday 08/21/2013

I. Squat 5x5

II. Fo time

Run 400
2 rounds of 5 box jumps/10 deadlifts/15 pushups
Run 400
2 rounds of 5 box jumps/10 deadlifts/15 pushups
Run 800

Monday08/19/2013

Push press 5x5

2 rounds

15 FTOs
Run 800

Friday 08/16/2013

I. Bench 5x5

II. 3 rounds (1 min max reps/:30 rest)

KB swings
Hand release pushups
Run 200m

Run 400x1 immediately after completing the 3 rounds

Wednesday 08/14/2013

I. Squat 5x5

II. 5 rounds, maybe 6 or 7

Run 200
7 burpees
7 K2E

Monday 08/12/2013

I. Push press 5x5

II. 3 rounds

Run 400
30 bench press 135/75
Run 400
30 db pushup rows
Run 400
30 vertical lifts

Friday 08/09/2013

I. Bench 10-9-8-7-6

II. 3 rounds:

30 box jumps
30 wallballs
Run 200

Wednesday 8/7/2013

I. Squat-10-9-8-7-6

II. 10-9-8-7-6...1 power clean + 20-19-18-17...11 bar pushups

Monday 08/05/2013

I. Push press 10-9-8-7-6

II. Fo time

Run 800 x1
7 rounds of 10 pull ups/wallballs

Friday 08/02/2013

I. Bench 6-6-6-6-6

II. Fo Time

Run 800
30 power snatches
Run 800

Wednesday 07/31/2013

I. Squat 6-6-6-6-6

II. 4 rounds

400 run
15 bar squats

Monday 07/29/2013

I. Push press 6-6-6-6-6

II. 4 rounds

Run 200
12 box jumps
Run 200
10 burpees

Friday 07/36/2013

I. Bench 8-8-8-8-8

II. Fo' Time

Run 400x1, then 3 or 4 rounds:
40 KB swings
25 hand release pushups, then:
Run 400x1 agin

Wednesday 07/23/2013

I. Squat 8-8-8-8-8

II. 4 rounds (or 5 maybe)

Run 200
10 FTO's
10 dips
15 WB's

Monday 07/22/2013

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

II. 3 rounds

Run 400
15 power snatch, power clean, db pushup/row (one per round)
25 situps

Friday 07/19/2013

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

II. 3 rounds

Run 400 + 30/20/10 alternating reps of box jumps, kb swings, and situps

Wednesday 07/17/2013

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

II. 5 rounds

09 thrusters 95/65
09 pull ups
Run 400/200

Monday 07/15/2013

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

II. 3 rounds

07 deadlifts 225/135
16 burpees
Run 600

Wednesday 07/10/2013

I. Squat 15-12-10-8-8

II. Fo time

Run 400
21 FTOs
Run 400
21 FTOs
Run 800

Monday 07/08/2013

I. Push press 15-12-10-8-8

II. 6 rounds

10 k2e
10 pull ups
10 squats
10 situps
Run 200

Wednesday 07/03/2013

I. Squat 8-6-4-4-20

II. Fo time

Run 400
50 pushups
Run 400
50 kb swings
Run 400
50 situps

Monday 07/01/2013

I. Push press 8-6-4-4; 20

II. Fo time
Run 400
40 wallballs
30 box jumps
20 db pushup rows
10 burpees
20 db pushup rows
30 box jumps
40 wallballs
Run 400

Friday 06/28/2013

I. Bench 8-8-8-8, 20

II. Fo time

21-15-9 reps of Florida overheads and K2E

Run 200-400-600 each round

Wednesday 06/19/2013

I. Squat 5x5

II. Fo time

Run 800
30 power snatch
Run 400
30 box jumps
Run 200

Monday 06/17/2013

I. Push press 5x5

II. 3 rounds

25 pushups
25 KGB swings
Run 400

Friday 06/14/2013

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

II. 4 rounds/3min each round:

Run 200 + 25 wallballs
Run 200 + 25 bench press
Run 200 + 25 dips
Run 200 + 25 weighted situps

Remainder of the time each round is your rest

Wednesday 06/12/2013

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

II. Fo Time

Run 800
50 box jumps
30 FTO's
Run 800

Monday 06/10/2013

Push press 10-8-6-4-4

3rounds

1min max jumping pull ups
1min situps
1min max wallballs

Run 800x1

Friday 06/07/2013

I. Bench 8-8-8-8

II. Fo Time

Run 800
25 hang power snatches
50 hand release pushups
Run 400

Wednesday 06/05/2013

I. Squat 8x5 sets

II. Fo time:

Run 800
20 FTO's (95/65)
25 box jumps
30 thrusters 45lbs
Run 400

Monday 06/03/2013

I. Push press 8x5

II. Fo time

2 rounds of 400m run + 15 wallballs
40 weighted step ups
2rounds of run 200m + 15 burpees

Friday 05/31/2013

I. Bench 3x7

II. 7 rounds

7 push press (from flor)115/65
7 bar pushups
200 run

Wednesday 05/29/2013

I. Squat 3-3-3-3-3-3-3

II. Fo'Time:

30 Florida Overheads
40 Box Jumps
30 Wallballs
Run 800

Monday 05/27/2013

I. Push press 3-3-3-3-3-3-3

II. 4 rounds

15 power cleans
15 KGB swings
Run 200

Friday 05/24/2013

I. Bench 10-8-6-4-2-10

II. Fo' time:

Run 800
3 rounds of 20 dips/box jumps/situps
Run 400

Wednesday 05/22/2013

I. Squat-10-8-6-4-2-10

II. 3 rounds:

10 power snatch
15 WB
10 pushups
Run 400

Monday 05/20/2013

I. Push press 10-8-6-4-2-10

II. FO time

Run 400
12/24, 9/18, 6/12 reps
Floor to OH + pull ups
Run 400

Friday 05/18/2013

I. Bench 5x5; 15x1

II. 15 AMRAP

05 FTOs
10 situps
Run 200
05 FTOs
15 situps
Run 200
05 FTOs
20 situps
Run 200
etc...

Wednesday 05/15/2013

I. Squat 5x5; 15x1

II.

Run 400

7 rounds

10 deadlifts 135/95
07 burpees

Run 400

Tuesday 05/14/2013

130th Academy:

100 squat thruster w/pushup (burpees), as quickly as possible

Monday 05/13/2013

I. Push press 5x5; 15x1

II. Fo time

Run 800m
50 thrusters
30 pull ups
Run 400

130th Academy

Run 1/2 mile
21-18-15-12-9-6-3 reps situps + pushups
Run 1/2 mile

Complete run first, then complete the exercises as described above, back and forth. Finish with another 1/2 mile run.

Friday 05/10/2013

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

II. 2 rounds (15min cap)

22 box jumps
22 pushups
22 power snatches
200m run

130th Academy

Mid-Term Assessment

Thursday 05/09/2013

130th Academy

50-40-30-20-10 reps:

Box jumps + squat thrusters

Wednesday 05/08/2013

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

II. 3 rounds/5 min per round:

3 sets of the following:
5 floor to OH (115/75)
5 WB
5 flutter kicks
Followed by one (1) 400m run. Remaining time is your rest

130th Academy

TBA

Tuesday 05/07/2013

130th Academy

7 rounds:

10 pullups
10 burpees

Monday 05/06/2013

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

II. 3 rounds 1 min on/:30 sec rest

Max pushups
Max kb swings
Max lateral raises
Max row

130th Academy

TBA

Friday 05/03/2013

I. Bench press 8-8-8-8-8

II. 3 rounds:

Max reps bench press 9@50%-60% of 1RM)
Run 400 (one minute rest after run completion)

130th Academy

TBA in class

Thursday 05/02/2013

130th Academy

At the top of every minute for 20 minutes, complete the following:

3 pullups (or body rows)
6 pushups
9 squats

The remaining time during the minute is your rest period. Start on the 12 each round, see how many rounds you can get thru in the 20 minute period

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

Monday 04/22/2013

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

II. 15 min limit

10-9-8-7...power cleans + squat thrusters
Run 200 after each round

130th Academy

TBA during Monday's class

Friday 04/19/2013

I. Bench 5x5; 20x1

II. 3 rounds:

12 pullups
33 situps
Run 400 m

130th Academy:

Initial Assessment, Tri-C Metro

Thursday 04/18/2013

130th Academy

REST, prepare for the initial assessment on Friday. Make sure you are well-rested and hydrated

Wednesday 04/17/2013

I. Deadlift 5x5, 15x1

II. 4 rounds:

05 floor to overheads (135/95)
10 box jumps
400m run

130th Academy

6 rounds:
1/4 mile run
20 pushups

Tuesday 4/16/2013

130th Academy Class

Total rounds in 20 minutes:

5 burpees (squat thruster w/pushup)
10 pushups
15 situps

With a continuously running clock, complete 5 burpess, then 10 pushups, then 15 situps. This is ONE round. Complete as many rounds as possible, with as little rest as possible, in 20 minutes.

Monday 04/15/2013

I. Squat 5-5-5-5, 20

II. 4 rounds

21 wb
18 sit ups
15 burpees
Run 200

130th Academy

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

This workout is done as quickly as possible, with as little rest as possible between exercises. Do all exercises in order; run 1/4 mi-then immediately stop and do 50 bodyweight squats (full depth-below parallel). Move on to your second 1/4 mile run, then move on to 40 squats. Continue until finished.

Friday 04/12/2013

I. Bench press 5x5

II. 2 rounds (1 min on/:30 sec off) AMRAP

Vertical lifts
Close grip
Box jumps
Situps
Row

Wednesday 04/10/2013

I. Deadlift 5x5

II. Fo time

Run 400
20 k2e
7 floor to overhead

Monday 04/08/2013

I. Squat 5x5

II. Fo time

3 rounds: 12 pull ups + 21 kb swings + 25 situps
Run 800
3 rounds: 12 pull ups + 21 kb swings + 25 situps

Friday 04/05/2013

I. Bench 8-6-4-2-12

II. 7 rounds:

10 power snatch
15 wallballs
10 lateral raises

Wednesday 04/03/2013

I. Deadlift 8-6-4-2-12

II. Fo time
10-8-6-4-2 power cleans
20-18-16-14-12 bar pushups

Finish with 400 run, time permitting

Monday 04/01/2013

I. Squat 10-8-6-4-12

II. Fo time

Run 400, then

21-15-9 floor to overhead/box jumps/situps

Friday 03/29/2013

I. Bench 8-6-4-2-10

II. Fo' time:

Run 400, then 50-40-30-20-10 reps:

KB swings
Situps

Wednesday 03/27/2013

I. Deadlift 8-6-4-2-10

II. 5 rounds

10 thrusters
10 burpees

Monday 03/25/2013

I. Squat 8-6-4-2-10

II. 6 rounds

5 pull ups
10 pushups
15 ohs
20 kb swings

Friday 03/22/2013

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

II. 5 rounds:

10 pullups
15 hand release pushups
15 situps
07 burpees

Wednesday 03/20/2013

I. Deadlift 8-8-6-6-4-4

II. 5 rounds:

10 power snatch
15 dips
20 flutter kicks (2ct)

Monday 03/18/2013

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

II. 5 rounds

10 db pushup rows
15 wb
20 sit ups

Friday 03/15/2013

I. Bench 10-8-6-4-2

II. 5 rounds (:30 on/:30 off)

Max power cleans
Max bar pushups (sub regular pushups)
Max Jumping pullups

Wednesday 03/13/2013

I. Deadlift 10-8-6-4-2

II. 50 power snatches + 50 box jumps, 5 burpees at the top of each minute

Monday 03/11/2013

I. Squat 10-8-6-4-2

II. 7 rounds

7 floor to overhead
7 wb
7 k2e

Friday 03/08/2013

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

II. 5 rounds fo' time:

Thrusters (95/65) x10
Dips x15

Wednesday 03/06/2013

I. Deadlift 10-8-6-4-4

II. 10-1 pullups, + 10 pushups/situps each round

Monday 03/04/2013

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

II. 3 rounds , for time:

15 box jumps
12 barbell lunges
10(4 count) mountain climbers

Friday 03/01/2013

I. Bench x40

II. 3 rounds:

10 chinups
12 vertical lifts
30 weighted situps

Wednesday 02/27/2013

I. Deadlift x40

II. 3 rounds:

10 pullups
20 wallballs
30 weighted situps

Monday 02/25/2013

I. Squat x40

II. 3 rounds

1 1/4 squats w/bar x15
Dips max
Sit-ups x30

Friday 02/22/2013

I. Bench x40

II. 3 rounds:

Max reps close grip
Max reps curl
30 weighted situps

Wednesday 02/20/2013

I. Deadlift x40

II. Push press x30

III. Situps 40-35-25 + rev. crunch 30-25-20

Monday 02/18/2013

I. Squat x40

II. Weighted lunge x30

III. 50-40-30:

Weighted sit-ups
Flutter kicks

Friday 02/15/2013

I. Bench x40

II. Close grip bench + pullups x30

III. Abs x100

Wednesday 02/13/2013

I. Deadliest x40

II. Vertical lifts x40

III. Abs x100

Monday 02/11/2013

I. Squat x40

II. Weighted lunge x30

IIi. Sit-ups x115

Friday 02/08/2013

I. Bench x40

II. Curls/dips x30

III. Abs x100

Wednesday 02/06/2013

I. Deadlift x40 reps (increase weight from last week)

II. Push press x25 reps

III. Abs (choice) x110

Monday 02/04/2013

I. Squat x40

II. Floor to overhead X25

III. Sit-ups x110

Friday 02/01/2013

I. Bench x40 reps

II. Dips + curls x30

III. Abs, time permitting

Wednesday 01/30/2013

I. Deadlift x40

II. Pullups x30

III. Abs x100 reps

Monday 01/28/2013

I. Squat x40 reps (use a weight that you need 4-5 sets to reach 40)

II. RDLs x30

III. Sit-ups x100

129th Academy

Pre test

Friday 01/25/2013

I. Bench 5 x 5

II. 4 rounds

10 curls
15 dips
30 weighted situps

Wednesday 01/23/2013

I. Squat 5 x 5

II. 7 rounds:

08 deadlifts (50-60% of 1 RM)
10 Bar pushups
20 situps

129th Academy

3 rounds:

1/2 mile run
25 burpees

Monday 01/21/2013

I. Push press 5 x 5

II. 4 rounds

10 pull ups
15 pushups
20 bicycles (2 count)
25 weighted sit-ups

Last week of this cycle

129th Academy

1/2 mile interval x4
Rest 2 min between sets

Friday 01/18/2013

I. Bench press 5 x 5

II. 3 rounds:

Max bench press (135/45)
Max pullups (minimum 10)

129th Academy

50/35/20 reps:

box jumps
pushups
walking lunges
situps
burpees

Run failures will have separate workout

Wednesday 01/16/2013

I. Squat 5 x 5

II. 4 rounds:

12 vertical lifts
Max triangle pushups
30 weighted situps

129th Academy:

1.5 mile run

Tuesday 01/15/2013

129th Academy

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

Situps
Squats
Pushups

Monday 01/14/2013

I. Push press 5x5

II. 3min AMRAP/1min rest (one time through)

7 box jumps + 7 KB swings
Max sit-ups
7 wall balls + 7 pushups
Row

Friday 01/11/2013

I. Bench 5x5

II. 4rounds

Close grip, to failure
Curls x12
Dips,to failure

Thursday 01/10/2013

129th Academy

20 minutes/total rounds

15 walking lunges
10 box jumps
05 burpees

Wednesday 01/09/2013

I. Squat 5x5

II. 4 rounds:

10 deadlifts (@50-60% of 1RM)
15 bar pushups
25 flutter kicks (2 count)

129th Academy

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

Tuesday 1/8/2013

129th Academy

4 rounds:

50 box jumps
50 walking lunges
25 pushups

Monday 01/07/2013

I. Push press 5x5

II. 4 rounds

10 DB pushup rows
15 K2E
30 weighted sit-ups

129th Academy

Midterm Test

Friday 01/04/2013

I. Bench 5x5

II. 4 rounds

10 vertical lifts
20 dips
35 weighted situps

Wednesday 01/02/2013

I. Squat 5x5

II. 4 rounds:

10 weighted lunges
20 pushups
35 weighted situps

129th Academy

50 situps
50 pushups
1.5 mile run