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, January 30, 2014
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)
Total rounds in 15 min:
05 burpees (with 2 pushups)
10 lateral jumps (back and forth = 1)
15 mountain climbers (4 count)
Tuesday, January 28, 2014
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)
II. RDL 10x4
III. 3 rounds:
15 K2E + 35 situps
131st Academy:
1/2 mile intervals x4 (rest 2min between)
Sunday, January 26, 2014
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
II. 1 1/4 goblet squats 10x3
III. 3 rounds: 21 flutter kicks + 10 vertical lifts + 20 weighted situps
13st Academy
TBA
Thursday, January 23, 2014
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
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
Tuesday, January 21, 2014
Wednesday 01/21/2014
I. Squat x40 reps
II. Split squat x40 reps (each leg =1)
III. 3 rounds: 10 K2E + 20 weighted situps
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
Total rounds in 20 minutes:
20 flutter kicks (4 count)
15 squats
10 burpees
Sunday, January 19, 2014
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
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
Thursday, January 16, 2014
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
II. 4 rounds:
15 goblet squats
12 close pushups
12 K2E
131st Academy:
50-35-20 reps:
Flutter kicks (2ct)
Walking lunges
Situps
Burpees
Wednesday, January 15, 2014
Tuesday, January 14, 2014
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...
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...
Monday, January 13, 2014
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
-run 1/2 mile
-50 situps-pushups-squats
-run 1/2 mile
-50 situps-pushups-squats
-run 1/2 mile
Sunday, January 12, 2014
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
II. 4 rounds
-(7) 1 1/4 squats with bar
-max dips (min 10)
-25 situps
131st Academy
TBA
Thursday, January 9, 2014
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
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
Wednesday, January 8, 2014
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...
1-3-6-9-12-15-18-21-24 reps:
Situps
Squats
Burpees
1 situp-1 squat-1 burpee. etc...
Tuesday, January 7, 2014
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
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
Sunday, January 5, 2014
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
II. 3 rounds of 10 DB split squats + 15 DB presses
IIi.100 situps
131st Academy:
TBA in class
Thursday, January 2, 2014
Friday 01/03/2014
Bench x40
3 rounds: dips x20 + hand release pushups x10
Situps x100
131st Academy:
TBA
3 rounds: dips x20 + hand release pushups x10
Situps x100
131st Academy:
TBA
Wednesday, January 1, 2014
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