Recruits prog Mobility Introduction Regular prog Complete as many rounds as possible in 5 minutes of: 275-lb. deadlifts, 3 reps 115-lb. push presses, 7 reps
Recruits prog Skills 1 5min AMRAP Squats Push ups Alt. Lunges Sit ups Burpees 3 rds Note: 1min per exercises, no break between exercises. 1min rest between rds. Total reps for everything. Regular prog Rest 10min active recovery 10min stretch
Recruit prog Rest Regular prog Overhead squat 1-1-1-1-1-1-1 reps
Recruits prog Rest Stretch 10min Regular prog For time: 100 burpee pull-ups Ideally, the pull-up bar is one foot above your reach.
Recruits prog Fundamentals overview Squat/ Front Squat/ Overhead Squat Push ups/ Press/ Push Press/ Push Jerk Deadlift Med ball Clean Regular prog Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.
Recruits prog Rest Regular prog Rest 5min roll 10min stretch
Recruits prog Leger Shuttle Run Regular prog Complete as many rounds as possible in 20 minutes of: Run 400 meters 7 muscle-ups
Recruits prog Rest Day Stretch 10min Focus on Hamstrings and calves Reminder: Leger shuttle run Wednesday March 25th @ 0700hrs. Regular prog 5 rounds for time of: 135-lb. overhead walking lunges, 20 steps 20 GHD sit-ups 20 hip extensions
Recruits prog Fire Recruits, get ready for the Leger Shuttle run Wednesday March 25th @ 0700hrs. For time: Run 1mile (1600m) 50 push ups 50 squats Run 1mile (1600m) Regular prog For time: 70-lb. dumbbell snatches, 50 reps 15-foot rope climbs, 5 ascents 70-lb. dumbbell snatches, 40 reps 15-foot rope climbs, 4 ascents 70-lb. dumbbell…
Recruits prog 5 rds for time 10 Alt jumping lunges 10 push ups 10 situps Regular prog Rest day Roll 5min Stretch 10min
