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