1/26 Push-ups and Sit-ups

Push-ups
22
22
30
30
24
24
18
18
Max (at least 58)

Sit-ups
33
33
45
45
36
36
32
32
Max (at least 90)

1/26 Ruck

45 lbs. Rucksack

4 miles, shoot for less than one hour.

1/25Push ups and Sit ups

Continuing on the program

Push-ups
45
55
35
30
Max (at least 55)

Sit-ups
70
85
52
45
Max (at least 85)

1/19 'nother Toughy

35 sec. Max Push-ups
35 sec. Max Sit-ups
35 sec. Max Pull-ups

5 Mile Run

3 x 50 Rucksack Squats (45 lbs.)

1/18 Pull Push Sit . . UP!

2nd week on this program. This is actually week 5 of the program. I fast forwarded a bit. It's actually designed for someone who can do less than 2 push-ups sit-ups etc.  .  .


Pull-ups
3
4
2
2
Max (at least 7)

Push-ups
36
40
30
24
Max (at least 40)

Sit-ups
54
60
45
36
Max (at least 60)

1/14 . . . 9 miler

Throw on your 45lb. ruck and do a . . .
9 Mile Ruck!

Target time will be 2:15 or better.

get to it.

1/13 Push Pull Sit . . . Up

2nd day of this program. Reps are listed. 90 sec. breaks this time.

Sit-ups
38
45
38
38
Max (at least 54)

Pull-ups
2
3
2
2
Max (at least 6)

Push-ups
29
33
29
29
Max (at least 40)

1/12 Double up

Morning
3 sets Air Squats, Max reps 30 sec.
3 mile run

Afternoon
3 sets Ruck Squats, Max reps 30 sec.
6 mile Ruck

1/11 Push Pull Sit . . Up!

This is incorporated from a couple of sites which are linked at the bottom just in case these sets are a little much for your fitness level. These sites start at the beginner level.

Reps in each set are listed. Rest 60 sec. between each set.

Push-ups
21
25
21
21
Max (at least 32)

Sit-ups
32
38
32
32
Max (at least 48)

Pull-ups
1
3
1
1
Max (at least 5)

hundredpushups.com
twohundredsitups.com
twentyfivepullups.com

1/5 APFT + 3 miles

Here's a Checkup lets see how were doin'.

2 min. Max Push-ups
2 min. Max Sit-ups
2 mile run MAX!

and Ruck 3 miles.

1/4 Rest

Rest a little.

1/3 Pull Up Pyrimid

Warm up:

50 Push-ups

Work-out:

Do once in the morning and once again later in the day.

10 Pull-ups
1 min. rest

9 Pull-ups
1 min. rest

8 Pull-ups
1 min. rest

7 Pull-ups
1 min. rest

6 Pull-ups
45 sec. rest

5 Pull-ups
45 sec. rest

4Pull-ups
45 sec. rest

3 Pull-ups
30 sec. rest

2 Pull-ups
15 sec. rest

1 Pull-up
Streeetch those arms out for 5 min.

1/2 Buuuuuurpees!!!

Do 100 Burpies for time.

How to do Burpees

Hot European Girl doing Burpees

1/1 Trunk Work

Warm-Up
2 min. Sit-ups (break a sweat)

Work-out:

Repeat 7 times:

1min. Bird Dog

1min. Left Side Plank

1min. Right Side Plank

1min. Empty Rock

1min. Crunches

Cool Down:

Streeeetch 5-10 Min.