Thursday 03/10/2011

128th Academy:

Jump rope 5 minutes
30 box jumps
30 wallballs
Jump rope 3 minutes
25 box jumps
25 wallballs
Jump rope 1 minute
20 box jumps
20 wallballs

Wednesday 03/09/2011

Outcast:

I. Push press 3x5 @80% of 1RM

II. 5 rounds (105/75)

6 deadlifts
6 rows
6 power clean
6 push press
6 pushups

128th Academy:

Run 1.5 miles

Tuesday 03/08/2011

128th Academy:

Total rounds in 20 minutes:

15 jumping jacks
15 bodybuilders
15 squats

Monday 03/07/2011

Outcast:

I. Deadlift 5x3 @60-70% 1RM (this workout will be used as a lighter strengthening/stretching workout)
II. 10-9-8-7-6-5-4-3-2-1 reps DB thruster/pushup
11-12-13-14-15-16-17-18-19-20 reps situps

128th Academy (WEEK 8)

4 rounds:

Run 1/2 mile
25 situps
25 pushups

Friday 03/04/2011

Outcast:

I. Bench press 5x5 @70% of 1RM
II. Pullups 10-9-8-7-6-5-4-3-2-1 w/10 pushups in between each set of pullups

128th Academy:

1 minute at each station x 3 rounds:

Box jumps
Wall balls
Situps
Push press
Jump rope

With a continuously running clock, you will do AMRAP for 1 minute of the listed exercises before moving to the next station. Once you go thru all 5 stations, you will get a 1 minute break. 3 rounds total

Thursday 03/03/2011

128th Academy:

50 reps of each:

Box jumps
Walking lunges
Wall balls
Burpees

Wednesday 03/02/2011

Outcast:

I. Squat 5x5 @70% 1RM
II. 3 rounds:

24 Weighted DB lunge
20 K2E

128th Academy:

Run 1.5 miles
Rest 3 minutes
1/4 mile interval x3 w/1 minute rest between