Monday 06/23/2014

I. Push press 7-7-7-7-17

II. Fo time

Run 400
30 power snatch
Run 200
30 jumping pull ups
Run 200

132nd Academy

Run, TBD

Friday 06/20/2014

I. Bench 5-5-5-5-15

II. Fo time

Run 400
21-18-15 dips + 1 1/4 pushups
Run 400

132nd Academy

Mid term test

Thursday 06/19/2014

132nd Academy:

Max reps pushups + situps. Alternate for 2min for each exercise/max reps. No rest. Workout takes 20 min.

Wednesday 06/18/2014

I. Squat 5-5-5-5-15

II. Fo' Time:

40 KB swings
30 weighted situps
Run 200
30 KB swings
25 weighted situps
Run 200
20 KB swings
20 weighted situps
Run 200

132nd Academy:

1/4 mile intervals x10

Tuesday 06/17/2014

132nd Academy

50 box jumps
50 1 1/4 pushups
50 situps
50 DB presses
50 flutter kicks (4 count)
50 lunges
50 burpees

Monday 06/16/2014

I. Push press 5-5-5-5-15

II. 4 or 5 rounds

5 power snatches
7 box jumps
200m run

132nd Academy (Week 13)

Run 2.5 miles

Friday 06/13/2014

I. Bench 10-8-6-4-4

II. 3 rounds:

15 FTO
12 burpees
Run 200

132nd Academy:

Run 17 minutes