Recruits prog Rest day Stretch 10min Regular prog “Crain” 2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135 lb. 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 clean and jerks, 95 lb. 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20-lb. ball 50-yard sprint 34 pull-ups 50-yard sprint
Recruits prog 8min AMRAP 20m Shuttle Run Note: Mark 2 points 20m apart, run back and forth between the 2 points. Each one way counts as one rep. Go all out for the last minute. Regular prog Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6…
Rest day 10min active recovery Stretch 10min
Recruits prog 5min AMRAP Burpees Regular prog Rest day 10min active recovery (bike, run or row) Roll 5min Stretch 10min
Recruits prog Rest Stretch 10min Regular prog Row 2,000m
Recruits prog Pre-run prep: High knees 4x10m, butt kicks 4x10m, walking lunges 4x10m 6x400m run 1:1 rest ratio (Example: 400m in 1:30, rest 1:30) Regular prog Push jerk 5-5-3-3-3-1-1-1-1-1 reps
Recruits prog Rest Stretch 10min + Squat Mobility (deep squat position and hold it for 15 sec, 5 sets) Back at it Monday Regular Prog Gaza 5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run
Rest 5 min roll 10 min stretch
Recruit prog 14 min AMRAP 7 Pull ups 50 Squats 100 Jumping Jacks Regular Prog Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
Recruits and Regular prog For time: Run 1.5 miles (2400m) Stretch 10min
