As of 11 FEB 2016

Monday

15 FEB APFU

Tuesday

16 FEB APFU
w/ pen & paper

Training Holiday
Burpee ladder
Max leg lifts 1 min
Max air squats 1 min
Max hand release (HR) pushups 1 min
Max jump lunges 1 min
Max oblique crunch 1 min
Run 2 Laps for time

Wednesday

Thursday

Friday

17 FEB APFU

18 FEB APFU

19 FEB - APFU

60/40/30/20 sec pushup improvement

5x rounds
15% max reps burpees
15% max reps leg lifts
15% max reps air squats
15% max reps HR pushups
15% max reps jump lunges
15% max reps oblique crunch

Release run 35 minutes

3x Bayonet Ab Workout
-30 sec Russian twist
-30 sec Front plank
-30 sec Right plank
-30 sec Left Plank
-30 sec windshield wipers
-30 sec supine bicycle
20 mins release run

Warm Up
6x 60 sec jog / 30 sec sprint
Cool Down

5x30 sec Pushup drill

5x30 sec Situp drill

22 FEB - APFU

23 FEB APFU w/boots

24 FEB - APFU

25 FEB APFU w/boots

26 FEB - APFU

Circuit Training (1 min/45 sec/30 sec)

- Burpees
- Flutter Kicks
- Pushups
- Lunges
- Vee Up
- Mountain Climber
- Jump Squats

Foot march fundamentals

60 min foot march (~20 lbs)

Release run 40 minutes

3x Bayonet Ab Workout

5x rounds
20% max reps burpees
20% max reps leg lifts
20% max reps air squats
20% max reps HR pushups
20% max reps jump lunges
20% max reps oblique crunch
6x Hill Repeats

29 FEB - APFU

1 MAR APFU w/boots

2 MAR - APFU

3 MAR APFU w/boots

4 MAR - APFU

Circuit Training (1 min/45 sec/30 sec)

- Muscle Maker
- Swimmer
- Prone Row
- Single Leg Dead Lift
- Plank
- Single Leg Pushup
- Star Lunges

40 min foot march (~25 lbs)

5x rounds
25% max reps burpees
25% max reps leg lifts
25% max reps air squats
25% max reps HR pushups
25% max reps jump lunges
25% max reps oblique crunch

60 min foot march (~25 lbs)

Millrinder Day / STB PT

30 min foot march (~20 lbs)

5x30 sec Pushup drill

5x30 sec Situp drill

Run 3 miles

Run 4 miles

3x 360 Ab Workout
-20 sec Plank
-20 sec L/R side bridge
-40 sec supine bridge
-20 sec reverse plank
-20 sec pushup arc
-20 sec prone row
-20 sec double crunch
-60 sec supine bicycle

Warm Up
6x 60 sec jog / 30 sec sprint
Cool Down