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