6-9-10

3 Mile run
Stretch

Then


WOD

400 Meters
Burpee Broad Jumps

6-7-10

Warm-up
2 mile run, 10 hills
stretch
WOD
50 of each
Box Jumps
Jumping pull-ups
35 lb DB swing over head
Walking lunges
Knees to elbows
2-25 lb DB push press
Sit-ups
Wall balls
Burpees
Double unders or 250 singles

5-26-10

Circuit work-out
(3) Rotations
Water Can sets Pace

Water Can Carry
Tire Flip
DB Press
DB Curls
Dips
Mountain Climbers
High Rise Pack Carry
Tire Lift and Hold

5-28-10

4 rounds for time

100 walking lunges
50 sit-ups

5-25-10

Circuit work-out
2 Rounds
• Switch after squad is finished with station 1

1
Hoses gone wild
40 singles
30 slams
20 upper-cuts
&
40 sit-ups
30 pus-ups
20 squats

2
Tire flip burpees with a partner

3
Dummy drag 110 ft
4
Hose tire pull 50 ft

5-24-10

Warm-up


400 Meter sprints x5 strict 2 min recovery

Death by Burpees
1 Burpee on the minute every minute add a burpee until you cannot complete the number of burpees in that minute, ex. min 1= 1 burpee, min-2= 2 burpees and so on.

5-20-10

Warm-up
Stretch
1 mile Jog
2 Hills
1 mile Jog
Circuit work-out
(3) Rotations 90 seconds each

10 Pull ups
10/15 Dips
10 Lift Press
15 Sit ups
6 Kieser
10 Curls
Alt Tire Pull
30 Tire Toss

5-18-10

Stretch
Warm-up
4 pull-ups 2 knees to elbows
10 front squats 35lb DB
10 Burpees
6 DB Snatches 35lbs
2 Times

WOD
The List 2 times
400 Meter Run to start and after each set of push-ups and sit-ups


15 push-ups/20 Sit-ups



1) Regular/Regular
2) Wide/Flat legs
3) Diamond/ Knees to Elbows
4) Dive Bombers/V-ups
5) Wheel Barrow/Leg Lifts
6) Super plank/Bicycles

5-17-10

Warm-up
7 minutes for as many rounds as possible(AMRAP) of

5 Pull ups
10 push ups
100m run

Stretch
With 45lb Weight Vests
Walk fast to St 8
Fill sand bags
(50 lbs)
Walk back to academy with sand bags

5-14-10

Warm-up
800M run
20 pushups
20 walking lunges
10 sit-ups
10 hip bridges
stretch
Work out
For Max Repitions, All drags are 110 feet.
10 min each station totaling 40 minutes
For Max reps

Keiser Sled
Hose Drag
Tire Flip
Dummy drag

5-13-10

Warm-up
400 M Run
Stretch
10 pull-ups
10 box jumps
5 wall balls
10 push-ups
20 DB swings

Workout
4 Rounds for time
400 Meter Run
15 Wall balls
20 Box jumps
And
2 Mile Run

5-12-10

Warm-up
Stretch
Half mile Jog
Work-out
Stretch

Work-out
(5) Rotations

Dips (10 / 20)
Hammer curls (10)
Pull ups (10)
Cling & Press (10)
Push ups (20)

5-11-10

Warm-up
Stretch
(5) 200m Sprints 90 seconds rest
1 mile Jog
2 Hills
1 mile Jog

Circuit work-out
(3) Rotations

10 squats
10 Step-ups
10 Hanging knee lifts
10 drop Lunges

5-9-10

4 Rounds for time

10 pull-ups
20 push-ups
25 walking lunges
30 sit-ups

5-10-10

Warm-up
Stretching
10 squats
20 push-ups
20 pull-ups
20 walking lunges

WOD
For Time
1 Mile Run
1 Keiser
20-pull-ups/ *If unable to do pull-ups do one of the following 40 Jumping pull-ups/ 40 Total Gym pull-ups/ or inverted pull ups
30-push-ups
40 sit-ups
50 walking lunges
1 Keiser
1 Mile Run
* No Keiser? 25 Sledge hammer hits to a tire!

5-4-10

Warm-up
1/2 Mile Run
10 4 count squats
20 walking lunges
12 Push-ups
WOD
1.6 Mile Time Trial
&
For Time
4 RNDS With a partner & 35lb dumbbell
One cadet/FF does 25 weighted sit-ups
One cadet/FF does 25-push press
Both Cadets do 10 push-ups
400M run with weight, switching the dumbbell half way
* Fouls- 10 Burpees for every time the dumbbell touches the ground prior to doing push-ups

5-3-10

Warm-up
1/2 Mile Run
10 4 count squats
10 walking lunges
6 Side-walking push-ups (SWPU)
10 squats

Work Out- For time
*All SWPU-10 yards All Bear Crawls (BC) 50 yards
15 Burpees, BC, SWPU, BC, SWPU, 15 Burpees, BC, 25 sit-ups, BC, 25 Sit-ups,15 Burpees, BC, 25 Sit-ups, BC, 25 Sit-ups, 15 Burpees.

Cool down Jog 2.28 Miles

5-7-10

Warm-up
Stretching

WOD
5.25 Mile Jog