Monday 07/21/2014

I. Push press c40 total reps

II. Fo time

Run 200
3 rounds of 21 goblet squats, 15 jumping pull ups, 9 deadlifts
Run 200

Wednesday 07/01/2014

I. Deadlift 5x5

II. Fo time

Run 400
40-30-20 reps wallballs + situps
Run 400

Monday 06/30/2014

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

II. Fo time

Run 400
30 power snatch
Run 400

132nd Academy (week 15)

TBA

Friday 06/27/2014

I. Bench 7-7-7-7-17

II. Fo Time:

Run 400
25 floor to overhead
Run 200
25 box jumps
Run 400

132nd Academy

Run 18 min

Thursday 06/26/2014

132nd Academy

6 rounds:

20 chest to floor pushups
30 situps

Wednesday 06/25/2014

I. Deadlift 5-5-5-5-5

II. 5 rounds:

08 step ups (Barbell or DB)
10 chest to floor pushups
200 run

132nd Academy

1/4 mile intervals x10

Tuesday 06/24/2014

132nd Academy

50-40-30-20-10 reps:

Pushups
Situps
Burpees

*50 pushups, then 50 situps, then 50 burpees. 40 of each, etc... Finish each exercise in order before moving on

Monday 06/23/2014

I. Push press 7-7-7-7-17

II. Fo time

Run 400
30 power snatch
Run 200
30 jumping pull ups
Run 200

132nd Academy

Run, TBD

Friday 06/20/2014

I. Bench 5-5-5-5-15

II. Fo time

Run 400
21-18-15 dips + 1 1/4 pushups
Run 400

132nd Academy

Mid term test

Thursday 06/19/2014

132nd Academy:

Max reps pushups + situps. Alternate for 2min for each exercise/max reps. No rest. Workout takes 20 min.

Wednesday 06/18/2014

I. Squat 5-5-5-5-15

II. Fo' Time:

40 KB swings
30 weighted situps
Run 200
30 KB swings
25 weighted situps
Run 200
20 KB swings
20 weighted situps
Run 200

132nd Academy:

1/4 mile intervals x10

Tuesday 06/17/2014

132nd Academy

50 box jumps
50 1 1/4 pushups
50 situps
50 DB presses
50 flutter kicks (4 count)
50 lunges
50 burpees

Monday 06/16/2014

I. Push press 5-5-5-5-15

II. 4 or 5 rounds

5 power snatches
7 box jumps
200m run

132nd Academy (Week 13)

Run 2.5 miles

Friday 06/13/2014

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

II. 3 rounds:

15 FTO
12 burpees
Run 200

132nd Academy:

Run 17 minutes

Thursday 06/12/2014

132nd Academy

4 rounds:

50 box jumps
50 walking lunges
25 burpees

Wednesday 06/11/2014

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

II. Fo' time:

Run 400
5 rounds of 10 box jumps + 10 wallballs
Run 400

132nd Academy

1/4 mile intervals x9

Tuesday 06/10/2014

132nd Academy:

Pushup Ladder w/squats

1 chest to floor pushup-15 squats, 2 chest to floor pushups-15 squats, 3 chest to floor pushups-15 squats...15 chest to floor pushups-15 squats

Monday 06/09/2014

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

II 2 rounds

25 DB pushup rows
25 jumping pull ups
400 run

132nd Academy (Week 12)

Run 2.5 miles

Congrats to son #2, Daniel, for his HS graduation. Rent is due the first of the month now, the shit's not free anymore.

Friday 06/06/2014

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

II. 4 rounds:

07 burpees
10 deadlifts
Run 200

132nd Academy:

Run 17 min

Thursday 06/05/2014

132nd Academy:

100 situps
75 pushups
75 situps
50 pushups
50 situps
25 pushups
25 situps
25 pushups

Wednesday 06/04/2014

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

II. Fo' Time:

Run 400
21-15-9 reps of KB swings + box jumps + wt. situps
Run 400

132nd Academy:

1/4 mile intervals x9

Tuesday 06/03/2014

132nd Academy:

100 squats
88 situps
77 walking lunges (L + R =1)
66 (1 1/4) pushups
55 mountain climbers 94 count)
50 burpees

Monday 06/02/2014

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

II. 3 rounds

Run 400
21 goblet squats
15 jumping pull ups

132nd Academy

Run 2.25 miles

Friday 05/30/2014

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

II. 3 rounds:

Run 400
30 DB bench press

132nd Academy:

Run 16 min

Thursday 05/29/2014

132nd Academy

2 rounds:

120 situps
80 squats
40 burpees

Complete each exercise before moving on

Wednesday 05/28/2014

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

II. 5 rounds:

5 FTO
7 burpees w/bar pushup
200m run

132nd Academy:

1/4 mile intervals x8

HAPPY 21ST B-DAY JR. First legal drink will be today

Tuesday 05/27/2014

132nd Academy

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

Mountain climbers (4 count)
Pushups
Situps

Monday 05/26/2014

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

II. 3 rounds

15 jumping pull ups
12 vertical lifts
Run 400

132nd Academy (week 10)

Run 2.25 miles

Friday 05/23/2014

I. Bench: 50 total resp

II. 2 rounds:

Run 200
25 dips
Run 200
20 DB pushup/row

132nd Academy:

Run 16min

Thursday 05/22/2014

132nd Academy:

5 rounds:

16 walking lunges (L+R=1)
32 pushups

Wednesday 05/21/2014

I. Squat: 50 total reps

II. 4 rounds:

10 box jumps
15 wallballs
20 rev. crunch
Run 200

132nd Academy: 1/4 mile intervals x 8.

Monday 05/19/2014

I. Push press x50 reps

II. 3 rounds

Run 200
35 Kb swings
35 situps

132nd Academy

Run 2 miles

Friday 05/16/2014

I. Bench Press 8-6-4-4-; drop-down x15

II. Complete the following:

1 min max pushups
Run 800
1 min max situps
Run 800

132nd Academy

Run 15 min

Thursday 05/15/2014

132nd Academy:

5 rounds:

20 pushups
30 situps
40 squats

Wednesday 05/14/2014

I. Squat 8-6-4-4; drop-down x15

II. Fo Time:

Run 400
5 rounds of 10 deadlifts + 8 box jumps
Run 400

132nd Academy

1/4 mile intervals x7

Tuesday 05/13/2014

132nd Academy

10 rounds:

15 mountain climbers (4 count)
15 situps
15 burpees

Monday 05/12/2015

I. Push press 8-6-4-4; drop-down x15

II. 5 rounds

Run 200
08 DB pushup/row
16 weighted situps

132nd Academy (week 8)

Run 2 miles

Friday 05/09/2014

I. Bench 10-8-6-4; drop-down set x15

II. Fo' Time:

Run 200
21 chest to floor pushups
Run 200
42 dips
Run 400
84 situps

132nd Academy:

Run 15 min.

Thursday 05/08/2014

132nd Academy

50 reps of each:

Box jumps
Walking lunges
Chest to floor pushups
Squat thrusters (burpee w/o pushup)
Situps

Wednesday 05/07/2014

I. Squat 10-8-6-4-; drop-down set x15

II. Fo' time:

3 rounds of 10 jumping pullups + 21 KB swings + 15 situps
Run 800
3 rounds of 10 jumping pullups + 21 KB swings + 15 situps

132nd Academy:

1/4 mile intervals x7

Tuesday 05/06/2014

132nd Academy:

50-40-30-20-10 reps:

Situps
Burpees

50 situps, 50 burpees, 40 situps, 40 burpees, etc...

Monday 05/05/2014

I. Push press 10-8-6-4, drop down set of 15

II. 4 rounds

Floor to overhead x5
Box jumps x10
Run 200

132nd Academy

TBA

Friday 05/02/2014

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

II. Two rounds/:60 on :30 rest

Vertical lifts
Close grip
Situps
Box jumps

200 m sprint after each round

132nd Academy

Run 14 min.

Wednesday 04/30/2014

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

II. Fo Time:

20 WB
40 situps
Run 200
20 WB
40 Dips
Run 200
20 WB
40 KB swings
Run 200

132nd Academy:

1/4 mile intervals x6. Rest 2 min between intervals

Tuesday 04/29/2014

132nd Academy:

50-40-30-20-10 reps:

Burpees and situps. 50 of each, 40 of each, etc...

Monday 04/28/2014

I. Push press 8x5

II. Fo time

Run 400
3 rounds of 10 floor to overheads and 20 flutter kicks 4 count
Run 400

132nd Academy (week 6)

Run 1.75 miles

Friday 04/25/2014

I. Bench 5x4; 20x1

II. 3 rounds:

12 pullups
30 situps
Run 400

132nd Academy:

Run 14 min. Increase of 1 minute

Wednesday 04/23/2014

I. Squat 5-5-5-5; drop down set x15 reps

II. 4 rounds:

Run 200
12 deadlifts
12 chest to floor pushups

132nd Academy:

Mid Term Test, Tri-C

Tuesday 04/22/2014

132nd Academy:

5 min/max situps
5 min/max squats
3 min/max situps
3 min/max pushups
1 min max situps
1 min max lunges

Monday 04/21/2014

I. Push press 5x4; max reps x1

II.

Run 400
50 DB step ups
50 dips
50 situps
Run 400

132nd Academy (week 5)

Run 1.5 miles. Best time from last week

Friday 04/18/2014

I. Bench 10-8-6-4-15

II. Fo' time:

Run 200
04 Floor to overhead
Run 200
08 floor to overhead
Run 200
12 floor to overhead
Run 200
16 floor to overhead

132nd Academy:

Run 13 min. Increase distance from last week's run

Thursday 04/17/2014

132nd Academy:

15 min:

Max pushups :20 sec
Max situps :20 sec
Max burpees :20 sec

Keep alternating for 15 min

Wednesday 04/16/2014

I. Squat 10-8-6-4-15

II. 2 rounds:

30 wallballs
30 presses (DB or barbell)
30 goblet squats
30 situps
250m row

132nd Academy:

1/4 mile intervals x5. Rest 2 min between

Tuesday 04/15/2014

132nd Academy

2 rounds/2 min each:

Max 1 1/4 pushups
Max situps
Max mountain climbers
Max squats

With a continuous running clock, do max 1 1/4 pushups for 2 minutes. Immediately transition to max situps in 2 minutes, etc... Do this for 2 rounds. Workout is 16 minutes

Monday 04/14/2014

I. Push press 10-8-6-4-15

II. 3 rounds

Run 400
21 K2E
12 burpees

132nd Academy (week 4)

Run 1.5 miles

Friday 04/12/2014

I. Bench 8-8-6-6-12

II. 5 rounds:

Run 200
07 power snatches
15 dips

132nd Academy:

Run 13 minutes. Run time is increased 1 min from previous 2 weeks

Thursday 04/11/2014

132nd Academy:

Total rounds in 20 minutes:

5 burpees (2 pushups w/each burpee)
10 situps
16 walking lunges (each leg =1)

Wednesday 04/09/2014

I. 1 1/4 squat 7x4 sets, 12x1 regular

II. Run 400, then

20-18-16-14-12

Wallballs
Chest to floor pushups

132nd Academy

1/4 mile intervals x5, rest 2 min between each

Tuesday 04/08/2014

132nd Academy:

22-18-16-12-10-8 reps:

Mountain climbers (4 count)
Flutter kicks (4 count)
Burpees w/chest-to-floor pushups

Monday 04/07/2014

Push press 8-6-4-4-12

21-15-9 reps:

Floor to OH
Box jumps
Flutter kicks 4 count
Run 200 prior to each round

132nd Academy

Run 1.25 miles. Decrease your time from last week

Friday 04/04/2014

Round 1:

Bench 5x4, 20x1
Wallballs 12x4

Round 2:

Dips max reps x5
Body rows max reps x5

132nd Academy:

Run 12 min. Attempt to increase your distance from last week

Thursday 04/03/2014

132nd Academy:

8 rounds:

20 situps + 15 chest to floor pushups + 15 (1 1/4) squats

Wednesday 04/02/2014

Round one:

Squat 5x4 sets, 20x1 (drop down set)
DB Press 10x5

Round two:

Pullups 10x5
Weighted situps 20x5

132nd Academy:

1/4 mile intervals x4. Run intervals at a faster pace than yur 1.5 mile pace. 2 min rest between intervals

Tuesday 04/01/2014

132nd Academy:

75 burpees, w/1 1/4 pushups

Monday 03/31/2014

Round 1:

Push press 5x5
DB step ups 8x5 (each leg)

Round 2:

Vertical lifts 12x4
Dips Max reps x4

132nd Academy (week 2)

Run 1.25 miles. Attempt to increase your pace from
last week slightly

Friday 03/28/2014

Round 1:

Bench 5x5
Fr Press 12x5

Round 2:

Wallballs 12x4
Box Jumps 10x4

Finish w/100 situps

132nd Academy:

Run 12 min. Maximum distance

Thursday 03/27/2014

132nd Academy:

10 rounds:

12 walking lunges (L + R =1)
20 flutter kicks (4 count)
(10) 1 1/4 pushups

Wednesday 03/26/2014

Round 1:

Floor to overhead 5x5
Chest to floor pushups 10x5

Round 2:

Bar squats 12x5
Vertical lifts 12x5

Finish with 100 situps

132nd Academy:

1/4 mile interval runs x4. Rest 2 min in between runs. Pace should be @:15-:20 seconds faster than your 1.5 mile pace.

Tuesday 03/25/2014

132nd Academy:

10 rounds:

20 mountain climbers (4 count)
15 situps
10 burpees (chest to floor pushups)

Monday 03/24/2014

I. 5 rounds

Push press x5
Ring rows x12

II. 5 rounds

Close grip x10
Goblet squats x12

132nd Academy (week 1)

5 sets of 5 chest to floor pushups, 10 situps, 15 squats. Use this as a warmup

Run 1 mile. This run should be as quickly as possible.

Friday 03/21/2014

Round one

Bench 20x1; 5x4
1 1/4 pushups max x5

Round two

Stiff leg deadlifts 10-12x5
Russian twists 22x5

Wednesday 03/19/2014

Set 1:

Squat: 20x1; 5x4 sets
Pullups: 8-10 x5

Set 2:

Press (DB or barbell) 10-12 x 4 sets
Flutter kicks: 10(4 ct)x4

Monday 03/17/2014

Alternate until complete (alternate exercises in round one, rest between. Move to round 2 after you complete round 1):

Round 1:

Push press 20x1; 5x4sets
Dips 12-15x5

Round 2:

Goblet squats 12x4
Situps 25x4

131st Academy TBA

Friday 03/14/2014

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

II. 4 rounds:

Stiff legged deadlift x10
Seated arnold press x10
Russian twists x20-25

131st Academy:

14 mile intervals x6, 2min rest. Run hard intervals

Wednesday 03/12/2014

I. FTO 5x5

II. 4 rounds

10 good mornings
10-1 1/4 pushups
20 bicycles

131 Academy

Run 20 minutes continuously

Monday 03/10/2014

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

II. 4 rounds

10 pull ups
12 presses
25 situps

131st Academy

TBA

Friday 03/07/2014

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

II. 4 rounds:

15 french press
15 goblet squats
20 K2E

131st Academy:

3 rounds:

Run 1/2 mile
21 burpees with 1 1/4 pushups

Wednesday 03/05/2014

I. 8-6-4-4-4 push press

II. 4 rounds:

10 DB pushup + snatch
15 wallballs
20 wt situps

131st Academy:

50 reps each: box jumps + 1 1/4 pushups + situps + lunges +4 count mountain climbers + 50 leg levers

Tuesday 03/04/2014

131st Academy:

5 rounds:

1/4 mile run
50 squats

Monday 03/03/2014

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

II. 4 rounds

10 box jumps
12 vertical lifts
20 K2E

131Academy

TBA

Friday 02/28/2014

I. Bench press 5x5

II. 4 rounds

10 pull ups
14 DB step ups
25 bicycles

131st academy

Run 1/2 mile intervals x4. 2-3 minutes in between

Wednesday 02/26/2014

I. Push Press 5x5

II. 4 rounds:

14 goblet squats
(10) 1 1/4 pushups
20 leg levers

131st Academy:

Run 1/4 mile, rest 2 min
Run 1/2 mile, rest 2 min
Run 1.5 miles

Tuesday 02/25/2014

131st Academy:

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

Monday 02/24/2014

I. Pause squat 5x5

II. 4 rounds
10 DB pushup rows
15 DB press
20 weighted situps

131st Academy

TBA

Friday 02/21/2014

I. Bench 5x5

II. 4 rounds:

12 bar squats
15 dips
20 v-ups

131st Academy:

Run 1 mile
50 flutter kicks (4 count)
50 1 1/4 pushups
Run 1 mile

Thursday 02/20/2014

131st Academy:

4 rounds:

30 box jumps
50 walking lunges
25 burpees

Wednesday 02/19/2014

I. Push press 5x5

II. 4 rounds:
10 Split squat (each leg)
15 jumping pllups
25 bicycles

131st Academy:

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

Tuesday 02/18/2014

131st Academy

100 squats
88 situps
77 pushups
66 walking lunges
55 box jumps
50 burpees

Monday 02/17/2014

I. 5x5 pause squats

II. 4 rounds:
10 deadlifts
15 pushups
25 flutter kicks 2 count

131st Academy

50 situps
50 1 1/4 pushups
Run 1.5 miles

Wednesday 02/12/2014

5 rounds:

05 squats
10 DB step ups
15 curls
20 v-ups

131st Academy:

100 pushups
run 1.5 miles

Tuesday 2/11/2014

131st Academy:

Jump rope 5 min
30 box jumps + 30 situps
Jump rope 3 min
25 box jumps + 25 situps
Jump rope 1 min
20 box jumps + 20 situps

Monday 02/10/2014

5 rounds

05 push press
10 barbell lunge
15 lying DB French press
20 flutter kicks 2 count

131st Academy

TBA

Friday 02/07/2014

5 rounds:

Bench x5
Goblet squats x15
Dips x15
Weighted situps x20

Happy Birthday Jennifer. Gift ideas include: Kentucky Bourbon Ale, Tito's or Ketel One vodka, Jameson 12 year

131st Academy:

TBA

Wednesday 02/05/2014

Weather permitting, 5 rounds:

Deadlift x5
Vertical lifts x10
Pullups x8
Bicycles x20

131st Academy:

Follow the following scheme:
I. 25-15-5
II. 20-15-10
III.15-15-15
IV. 10-15-20
V. 5-15-25

Burpees-Walking lunges-Pullups

Tuesday 02/04/2014

131st Academy:

1/4 mile intervals x8
Rest 2min in between. Intervals should be done at a pace :15-20sec faster than your 1.5 mile pace

Monday 02/03/2014

5 round circuit:

Squat x5
DB press x8
Pushups to failure
Situps x20

Rest between each round

131st Academy

TBA, but bring your moving gloves and boots

Friday 01/31/2014

I. Bench x40

II. Close grip 10x4

III. 3 rounds: 10 bicycles (4 count) + 20 Russian twists


131st Academy:

Run 1/2 mile
50 pushups
100 situps
150 squats
Run 1/2 mile

Thursday 01/30/2014

131st Academy:

Total rounds in 15 min:

05 burpees (with 2 pushups)
10 lateral jumps (back and forth = 1)
15 mountain climbers (4 count)

Wednesday 01/29/2014

I. Squats x40

II. RDL 10x4

III. 3 rounds:

15 K2E + 35 situps

131st Academy:

1/2 mile intervals x4 (rest 2min between)

Monday 01/27/2014

I. Push press x40
II. 1 1/4 goblet squats 10x3
III. 3 rounds: 21 flutter kicks + 10 vertical lifts + 20 weighted situps

13st Academy

TBA

Friday 01/24/2014

I. Bench press x40 reps

II. Pullups x30 resp

III. 3 rounds:
-Lying DB french press x15
-Bicycles x21 (L + R = 1)
-Weighted situps x20

131st Academy:

Run a sample mid-term test

Thursday 01/23/2014

131st Academy:

3 rounds:

Run 1/2 mile
50 squats

Wednesday 01/21/2014

I. Squat x40 reps

II. Split squat x40 reps (each leg =1)

III. 3 rounds: 10 K2E + 20 weighted situps

Tuesday 01/20/2014

131st Academy:

Total rounds in 20 minutes:

20 flutter kicks (4 count)
15 squats
10 burpees

Monday 01/20/2014

5 rounds

10 push press
10 vertical lifts
15 dips
20 situps
08 box jumps

131st Academy

Run 1/4 mile x3. Rest 2 min between
Run 1.5 miles

Friday 01/17/2014

I. Bench x40 total reps

II. 4 rounds:

15 goblet squats
12 close pushups
12 K2E

131st Academy:

50-35-20 reps:

Flutter kicks (2ct)
Walking lunges
Situps
Burpees

Thursday 01/16/2014

131st Academy:

Run 2 miles

Wednesday 01/15/2014

I. Sumo deadlift x40

II. 4 rounds:

10 vertical lifts
10 box jumps
20 reverse crunches

131st Academy:

50-40-30-20-10 reps:

box jumps
burpees

If you dont have a box, use steps, a bench, etc. Make sure you stand up all the way on the box after landing on top, and then step down (dont jump back down to the floor). 50 box jumps, 50 burpees, 40 box jumps, 40 burpees, etc...

Tuesday 01/14/2014

131st Academy:

-run 1/2 mile
-50 situps-pushups-squats
-run 1/2 mile
-50 situps-pushups-squats
-run 1/2 mile

Monday 01/13/2014

I. Squat x40

II. 4 rounds
-(7) 1 1/4 squats with bar
-max dips (min 10)
-25 situps

131st Academy

TBA

Friday 01/10/2014

I. Bench x40

II. 4 rounds:
-hand release pushups x10
-CG bench x15
-flutter kicks (2ct) x30

131st Academy:

Hopefully, we will run the mid-term PC test

Thursday 01/09/2014

131st Academy:

1-3-6-9-12-15-18-21-24 reps:

Situps
Squats
Burpees

1 situp-1 squat-1 burpee. etc...

Wednesday 01/08/2014

I. Push Press x40
II. 4 rounds:

-10 vertical lifts
-20 dips
30 weighted situps

131st Academy:

Jump rope x5min
Situps x5min
Jump rope x3min
Pushups x3min
Jump rope x1min
Squat x 1min

Jump rope continuously (as well as possible)for 5 minutes, then immediately do a max amount of situps for 5 minutes. Continue as written, workout should take 18min. Simulate jumping rope if you cannot perform the exercise

Tuesday 01/07/2014

131st Academy

3 rounds:

Run 1/2 mile
40 situps

Monday 01/06/2014

I. Sumo deadlift x40
II. 3 rounds of 10 DB split squats + 15 DB presses
IIi.100 situps

131st Academy:

TBA in class

Friday 01/03/2014

Bench x40
3 rounds: dips x20 + hand release pushups x10
Situps x100

131st Academy:

TBA

Thursday 01/02/2014

131st Academy

Run 1 mile
Rest 4 minutes
Run 1 mile