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