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.