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