Recruits prog Run, 1x1400m, 1x800m, 2x400m Regular prog Thruster 3-3-3-3-3-3-3 reps
Recruits prog Rest Regular prog Rest Active recovery, 10-15min Stretch and roll 10min
Recruits prog Rest Stretch and roll 10min Regular prog 5 rounds for time of: 95-lb. squat cleans, 10 reps 30-second L-sit hold 95-lb. squat cleans, 10 reps 60-second hang from pull-up bar
Recruits prog Core/ Stretch Regular prog For time: Run 1,000 meters 30 handstand push-ups Row 1,000 meters
Recruits prog “MORLEY” 4 rounds for time 600m run 20 Push ups 20 Sit ups 20 Squats Regular prog “MORLEY” then 10 rounds of: 30 seconds of burpees Rest 30 seconds 30 seconds of 45-lb. dumbbell thrusters Rest 30 seconds
Recruits prog Squad 2: Swim Squad 1 and 3: Speedball Regular prog Rest Stretch 10min Roll 5min
Recruits prog Group A: Resistance stretching Group B: 1st Alarm Regular prog Complete as many rounds as possible in 15 minutes of: 135-lb. push presses, 7 reps 135-lb. overhead squats, 10 reps 15 GHD sit-ups
Recruits prog Group A: 1st Alarm Group B: Resistance Stretching 1st Alarm Team of 2, for time 10 shuttle run (20m) 15 med ball toss (15 each, 20#) 20 burpees over the partner (10 each) 25 walking lunges 30 power cleans (30 each, 95#) 25 walking lunges 20 burpees over the partner (10 each) 15…
Recruits prog Rest Regular prog 3 rounds for time of: 10 strict handstand push-ups 15 strict ring dips 20 strict push-ups 45 strict pull-ups
Recruits prog Rest Active recovery, light jog, bike, swim, row or walk 10-15min Stretch 5-10min Regular prog Rest Roll 5min Stretch 10min
