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