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