Friday 01/31/2014

I. Bench x40

II. Close grip 10x4

III. 3 rounds: 10 bicycles (4 count) + 20 Russian twists


131st Academy:

Run 1/2 mile
50 pushups
100 situps
150 squats
Run 1/2 mile

Thursday 01/30/2014

131st Academy:

Total rounds in 15 min:

05 burpees (with 2 pushups)
10 lateral jumps (back and forth = 1)
15 mountain climbers (4 count)

Wednesday 01/29/2014

I. Squats x40

II. RDL 10x4

III. 3 rounds:

15 K2E + 35 situps

131st Academy:

1/2 mile intervals x4 (rest 2min between)

Monday 01/27/2014

I. Push press x40
II. 1 1/4 goblet squats 10x3
III. 3 rounds: 21 flutter kicks + 10 vertical lifts + 20 weighted situps

13st Academy

TBA

Friday 01/24/2014

I. Bench press x40 reps

II. Pullups x30 resp

III. 3 rounds:
-Lying DB french press x15
-Bicycles x21 (L + R = 1)
-Weighted situps x20

131st Academy:

Run a sample mid-term test

Thursday 01/23/2014

131st Academy:

3 rounds:

Run 1/2 mile
50 squats

Wednesday 01/21/2014

I. Squat x40 reps

II. Split squat x40 reps (each leg =1)

III. 3 rounds: 10 K2E + 20 weighted situps