MONDAY TUESDAY WEDNESDAY

Focus Bodywieght/Work Capacity Work Capacity/Strength Strength/Endurance

3 RDS: 4-Square Drill 3RDS: 5x Hand Release

3RDS: 10x Air Squats
5x Push ups Push-ups
2x Pull ups
Warm Up 5x Situps, 5x Box Jumps 10x Sit-ups
10x Toes to Sky
5x Squats, 100M run, Worlds 5x Burpees
Worlds Greatest Stretch
Greatest Stretch 10x Air Squats

1) Bodyweight Assessment:
a) Max Push-ups b) 1) Max Pull-ups 2) 1) 2 Rounds
Max Sit-Ups c)
4 RDS: 30% Max Pullups Full Leg Blaster
Max Box Jumps (1min)
(30 sec Rest) 30 Seconds Rest
2) 2-Mile Run
Training 5x EO’s
Assessment 3) 4 RDS: 30%
5x Butt Bridges 2) 6 RDS:
Max Push-ups (30 sec Rest)
3x Floor Slide Mini Leg Blaster
4 RDS: 30% Max
3rd World Stretch (30 Sec Rest)
Box Jumps, Lat + Pec Stretch
Hip Flexor + Pigeon Stretch
 THURSDAY FRIDAY
Bodyweight/Work Capacity Strength/ Endurance
3 RDS:
3RDS: 3x DOT Drill
Run 100m
5x Push ups
5x Push ups
10x Situps
5x Situps
10x Squats
10x Squats, Worlds Greatest
Instep Stretch
Stretch

1) 5 Rounds
Mini Leg Blaster
30 Seconds Rest

2)3 Rounds
1) 5 RDS: 30% Max Push ups,
30 Seconds rest, then
5x Squat Thrust
immediately ....
Run 100m
Max Push ups in 60
30 Seconds Rest
Seconds 3)
2) 5RDS: 30% Max Pull-ups
4 Rounds
3) 6RDS: 150M
20/20 Standing
shuttle Run/ (1:15)
Founder
20/20 Low Back Lunge
20/20 Kneeling
Founder
10x Face Down Back
Extension
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Focus Strength/Work Capacity Work Capacity/Strength Strength/Core Work Capacity/Core Strength/ Endurance

3 Rounds
4 RDS: 4 Rounds 3 Rounds
4 Rounds 5x Hand Release Push-
4-Square Drill 10x Air Squats 3x DOT Drill Run 100m ups
5x Push ups 5x Push ups 5x Push ups
Warm Up 2x Pull ups 10x Sit-ups
10x Situps 10x Situps 5x Situps
10x Toes to Sky 5x Burpees
10x Air Squats 10x Air Squats 10x Squats
Instep Stretch 10x Air Squats
Instep Stretch Instep Stretch Instep Stretch
Instep Stretch

(1) 2 RDS:
Full Leg Blaster (1) 3 Rounds
Full Leg Blaster (1) 6 Rounds
30 Seconds Rest
30 Seconds Rest 8x Squat Thrust
Then immediately .... (1) 4 Rounds (2) 4 Rounds Run 200m
(2) 6 RDS:
30% Max Pull ups, Every 30 Mini Leg Blaster 30 Seconds Rest
Mini Leg Blaster seconds, 30 Seconds Rest Sprint to the rest each round (1) 3 Rounds
30 Seconds Rest
then immediately .... (3) 4 Rounds (2) 4 Rounds Full Leg Blaster
(3) 4 RDS:
MaxStaggered Grip Pull- 40% Max Push ups 30% Max Pull ups, Every 30 30 Seconds Rest
30% Push ups
Training ups immediately .... seconds, Then immediately ....
30 Seconds rest, then
(2) 4 Rounds Max Push ups in 60 then immediately .... (2) 4 RDS: 30% Max
immediately ....
Max Push ups 7x EO’s Seconds (3) 4 Rounds Box Jumps
7x Butt Bridges (4) 4 RDS: 7x Ankles to Bar
(4) 4 RDS:
3x Floor Slide 20 Standing Founder 30/5/30 Sean Special
30% Max Situps
3rd World Stretch 20 Low Back Lunge 10x Hamstring Hell
45 Second Front Bridge
20 Kneeling Founder Pigeon Stretch
10x Hamstring Hell
10x Face Down Back 3x Shoulder Teacups
Lat + Pec Stretch
Hip Flexor + Pigeon Stretch Extension

4 Mile Run (based on

12 RDS: Suicide Sprints 6 RDS: 500M Buddy Row N/A See #1 Above Mod Pace from 2-Mile
ESD Assessment)
 MONDAY TUESDAY WEDNESDAY THURSDAY
Focus Strength/Work Capacity Work Capacity/Strength Strength/Core Work Capacity/Core

4 RDS: 4 Rounds 4 Rounds

4 Rounds
4-Square Drill 3x DOT Drill Run 100m
10x Air Squats
5x Push ups 5x Push ups 5x Push ups
Warm Up 2x Pull ups
10x Situps 10x Toes to Sky 10x Situps 5x Situps
10x Air Squats 10x Air Squats 10x Squats
Instep Stretch
Instep Stretch Instep Stretch Instep Stretch

(1) 3 Rounds
Full Leg Blaster
30 Seconds Rest
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(1) 4 Rounds
(1) 3 Rounds (3) 4 Rounds
Ruck 1 Miles @ 45#, 50x 40% Max Pull ups, 40% Max Push (1) 4 Rounds
then immediately ....
Sit-ups, 50x ups 10x Squat Thrusts
MaxStaggered Grip Pull-
Push-ups (2) 2 immediately .... Run 800m
ups
Training Rounds (2) 4 Rounds Max Push ups in (2) 4 Rounds
Instep Stretch 60 Seconds 30% Max Pull ups, 40
7x EO’s
Hip Flexor Stretch (4) 4 RDS: xPush-ups, 40x Sit-
7x Butt Bridges
Foam Roll Legs, Low 3x Floor Slide 20 Standing ups
Back Founder
3rd World Stretch
20 Low Back
Lunge
20 Kneeling
Founder
10x Face Down
Back Extension

SEE ABOVE… 4x
4-Miles / Ruck (SEE #1 ROW TO HELL N/A 800M Run (3:30 Break
above) in between/ Based on
2-Mile Assessment)
ESD
 FRIDAY
Strength/ Endurance

Get your Game Face

On

6 Mile Ruck @45#

6-Mile Ruck (Moderate

Pace)
 MONDAY TUESDAY WEDNESDAY
Focus Strength/Work Capacity Work Capacity/Strength Strength/Core

4 RDS: 4 Rounds
4 Rounds
4-Square Drill 3x DOT Drill
10x Air Squats
5x Push ups 5x Push ups
Warm Up 2x Pull ups
10x Situps 10x Toes to Sky 10x Situps
10x Air Squats 10x Air Squats
Instep Stretch
Instep Stretch Instep Stretch

25 Min AMRAP Cindy: 20 Min AMRAP

500M Row, 10x 4 count (Kit/Uniform) 5x
Training Murph Mountain Climbers, 500M Pull-ups
Assault Bike, 50 Half 10x Push-ups
Jacks 10x Air Squats

See Above See Above N/A

ESD
 THURSDAY FRIDAY
Work Capacity/Core Strength/ Endurance

4 Rounds
Run 100m
5x Push ups Get your Game Face
5x Situps On
10x Squats
Instep Stretch

(1) 3 Rounds
10x Squat Thrusts
1 Mile Run
(2) 4 Rounds 6 Mile Ruck @45#
30% Max Pull ups,
40 xPush-ups,
40x Sit-ups

SEE ABOVE… 3x
1-Mile Run (6:30
Break in between/ 6-Mile Ruck (Moderate
Based on 2-Mile Pace)
Assessment)
 MONDAY TUESDAY WEDNESDAY
Focus Work Capacity De-Loading

5 RDS:
3 Rounds
4-Square Drill
5x Hand Release Push-ups
5x Push ups
Warm Up 10x Sit-ups
10x Situps 5x Burpees
10x Air Squats
10x Air Squats
Instep Stretch
Instep Stretch

(1) 3 Rounds
4 rounds for time:
1 Mile Run
Training 25% Max Push up Active Recovery
25% Max sit up

SEE ABOVE…
3x 1-Mile Run (6:30 Break
See Above N/A
in between/ Based on 2-
Mile Assessment)
ESD
 THURSDAY FRIDAY
PT Assessment PT Assessment

JCU PFT JCU PFT

PUSH UPS
SIT UP
PULL UP
3 MILE RUN 8 MILE RUCK
(2:00 HRS)

N/A N/A