I. Push press 8-8-8-8-8
II. Fo time
Run 400
30 power snatch
Run 400
132nd Academy (week 15)
TBA
Sunday, June 29, 2014
Thursday, June 26, 2014
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
II. Fo Time:
Run 400
25 floor to overhead
Run 200
25 box jumps
Run 400
132nd Academy
Run 18 min
Tuesday, June 24, 2014
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
II. 5 rounds:
08 step ups (Barbell or DB)
10 chest to floor pushups
200 run
132nd Academy
1/4 mile intervals x10
Monday, June 23, 2014
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
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
Sunday, June 22, 2014
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
II. Fo time
Run 400
30 power snatch
Run 200
30 jumping pull ups
Run 200
132nd Academy
Run, TBD
Thursday, June 19, 2014
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
II. Fo time
Run 400
21-18-15 dips + 1 1/4 pushups
Run 400
132nd Academy
Mid term test
Wednesday, June 18, 2014
Thursday 06/19/2014
132nd Academy:
Max reps pushups + situps. Alternate for 2min for each exercise/max reps. No rest. Workout takes 20 min.
Max reps pushups + situps. Alternate for 2min for each exercise/max reps. No rest. Workout takes 20 min.
Tuesday, June 17, 2014
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
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
50 box jumps
50 1 1/4 pushups
50 situps
50 DB presses
50 flutter kicks (4 count)
50 lunges
50 burpees
Sunday, June 15, 2014
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
II. 4 or 5 rounds
5 power snatches
7 box jumps
200m run
132nd Academy (Week 13)
Run 2.5 miles
Thursday, June 12, 2014
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
II. 3 rounds:
15 FTO
12 burpees
Run 200
132nd Academy:
Run 17 minutes
Wednesday, June 11, 2014
Tuesday, June 10, 2014
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
II. Fo' time:
Run 400
5 rounds of 10 box jumps + 10 wallballs
Run 400
132nd Academy
1/4 mile intervals x9
Monday, June 9, 2014
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
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
Sunday, June 8, 2014
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.
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.
Thursday, June 5, 2014
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
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
100 situps
75 pushups
75 situps
50 pushups
50 situps
25 pushups
25 situps
25 pushups
Tuesday, June 3, 2014
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
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
100 squats
88 situps
77 walking lunges (L + R =1)
66 (1 1/4) pushups
55 mountain climbers 94 count)
50 burpees
Sunday, June 1, 2014
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
II. 3 rounds
Run 400
21 goblet squats
15 jumping pull ups
132nd Academy
Run 2.25 miles
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