Recruits prog Combat challenge Regular prog 5 rounds for time of: 20 wall-ball shots, 20-lb. ball to 10-ft. target 75-lb. sumo deadlift high pulls, 20 reps 20-inch box jumps, 20 reps 75-lb. push presses, 20 reps Row 20 calories Rest 1 minute
Recruits prog Group A: Core/Stretch Group B: Skills 3 Skills 3 5rds for time 5 deadlifts 5 hang power cleans 5 front squats 5 shoulder to overhead Note: No prescribe weight, pick a weight that will be challenging but allows you to do each reps perfect Regular prog For time: 20 burpees 135-lb. hang squat…
Recruits prog Squad 1: Swim. Meet at the training academy and go from there Squad 2 and 3: Game time, SPEEDBALL Regular prog Complete as many rounds as possible in 15 minutes of: 25-meter handstand walk 20 knees-to-elbows 15 hip extensions holding a 25-lb. plate
Recruit prog Group A: Skills 3 Group B: Core/ Stretch Skills 3 5 rds for time 5 deadlifts 5 hang power cleans 5 front squats 5 shoulder to overheads Note: No prescribed weight, find the weight that offer enough resistance to be challenging but allows you to perform each lift perfectly. Regular prog Rest Active…
Recruit prog 6x400m run Regular prog Front squat 3-3-3-3-3 reps
Recruits prog Rest 10min stretch, focus on Hamstrings Regular prog Complete as many rounds as possible in 30 minutes of: 800-meter run 35-lb. dumbbell thrusters, 25 reps 400-meter farmers carry, 35-lb. dumbbells
Recruits prog Rest 10min mobility 10min stretch Regular prog Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Recruits prog Mile and half practice run (2400m) Regular prog Rest day Mobility 10min Stretch 10min
Recruits prog Group A: Run skills and drills Group B: Skills 2 Skills 2: 3 rds of 5min AMRAP Pull ups Box jumps Kettlebell swings Wall balls Double unders 1min per exercise, 1min rest btw rds Regular Prog 5 rounds for time of: Run 350 meters Lunge 50 meters
Recruits prog 600 Burpees for time Regular prog Enjoying recruits doing Burpees April’s fool!! Here’s the real prog Recruits prog Skills 2 Pull ups Box jumps Kb swings Wall balls Double unders 3 rds, 1min per exercise, 1min rest btw rds Regular prog 5 rounds for time of: 20 box jumps, 30-inch box 20 GHD…
