Thursday 11/01/2012

129th Academy

100 situps
100 pushups
100 squats

All exercises to be completed in order. Strict form

Wednesday 10/31/2012

I. Squat 10-8-6-8-10

II. (4)3-min rounds:
-Start with 8 floor to overhead (@50% of 1RM)
-10 situps/10 KB for the remainder of the round

1 min rest between rounds

129th Academy:

Run 1/4 mile
75 squats (full depth)
Run 1/4 mile
75 squats
Run 1/4 mile

Tuesday 10/30/12

129th Academy

Total rounds in 20 minutes:

-05 burpees
-10 lunges
-15 squats

Again, if anyone has any questions, contact the Gym Staff.

Monday 10/29/2012

I. *Push press 10-8-6-8-10

II. 5 rounds:
-10 thrusters
-10 box jumps

* This is a transition week, we will be starting a new winter training program beginning next Monday. TOON: "Killer & Paddy". Don't miss this one folks.

129th Academy (WEEK 2)

Run 1/4 mi
50 situps
Run 1/4 mi
40 situps
Run 1/4 mi
30 situps
Run 1/4 mi
20 situps

Friday 10/26/2012

I. Bench 2-2-2-2-2; max reps (lighter weight @50% 1RM)

II. 3 rounds:

-run 200
-10 pullups
-run 200
-10 burpees

129th Academy:

Max situps in 2 min
Max pushups in 2 min
1.5 mile run

129th Academy:

Rest Day. If you missed a workout this week, make-up the workout you missed.

Wednesday 10/24/2012

I. Squat 2-2-2-2-2-max reps

II. 2-4-6-8-...-20 reps:
-KB swings
-weighted lunges
-400m run upon completion

TOON: Apology Accepted

129th Academy

-50 situps
-run 1 mile
-50 situps
-run 1 mile

All exercises are done in order, with as little rest as possible