Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr.

Greg Glassman

ARMY OPERATIONAL FITNESS PROGRAM GROUP WORKOUTS AUSTERE EQUIPMENT SCHEDULE (CROSSFIT) DAILY SCHEDULE 1. WARM UP (NOT OPTIONAL 10 MINS) a. b. Run x 3 minutes (400m) Dynamic movements (2 rounds of Samson stretch [30 sec], push-ups, pull-ups, OHS, sit-ups 20/25% of max for each exercise)

2. STICK WORK (TIME DEPENDANT NECESSARY FOR FIRST FEW WEEKS 10-15 MINS) Variety of: a. Squat (air and front) b. Dead lift c. Push press d. Push jerk e. Over head squats f. Clean g. Snatch 3. WOD (SEE DETAILED SCHEDULE. WOD IS ALWAYS PRIORITY 10-30 MINS) 4. GYMNASTICS (TEAMS WILL PERFORM ONE ROUTINE PER DAY TIME DEPENDANT 15 MINS) a. Rings Muscle-up Ft lever Tuck-Sit L-Sit c. Floor L-sit Tuck-Sit HSPU Frog sit Bar L-sit Muscle-up Belly Grind HS hold Rope Floor to standing L-sit Climb with feet and arms/ only arms HSPU

Each PT session will end, as a minimum, with 3 x L-sits (10 sec hold), 3 x tuck-sit (10 sec hold), and 3 x handstands (10 sec hold). Based on the progression of the soldiers, an increase of 5 sec can be add each week. All exercises are partner assisted. The time keeper controls the time and change around of soldiers, ie soldier A does 10 sec of L-sit, change around, and soldier B does 10 sec of L-sit--ect.

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All rights reserved 2006

Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

5. STRETCH/COOL DOWN (NOT OPTIONAL 10 MINS) a. All PT sessions will end with a minimum 10 min cool down and stretch. All stretches are PNF (proprioceptive neuromuscular facilitation) for 30seconds per side: 1. 2. 3. 4. 5. Chest/bi stretch Lat/tri stretch Hip flexor stretch Hamstring stretch Groin stretch

6. REFERENCES AND INSTRUCTIONAL MATERIAL a. b. c. d. Army Operational Fitness Program/ AFM Coaching and Instructional Module (AOFP/ACIM Draft) CrossFit Journal (CFJ) Inf Sch PT Instruction File (Inf Sch/N-Drive/Secure/Standards/Fitness/CrossFit/AOFP ISIF) Weightlifting Encyclopaedia by Arthur Drechsler. (W.E.)

7. DRESS, SCALING AND SCORING OF WORKOUTS a. Dress for each workout will be dictated in the instruction. However, based on the intent of the organization conducting PT, the workouts can be amended to be conducted in combat dress with tactical vest, ballistic plates, or other operational equipment. The workouts are designed to be used by soldiers who have meet the requirements outlined in the AFM level 3 Fitness Checks; however, due to the flexibility of the program, soldiers who have not obtained AFM level 3 can still utilize the program by scaling the workouts to meet their physical capabilities. The exercises or loads can be amended to achieve the desired end state of the PT session. It is the responsibility of the soldier leading PT to ensure that the workouts meet the physical capabilities of the troops conducting the PT. Every workout can be either scored or not depending on the end state desired by the group conducting training. The unit conducting the PT can establish the scoring process. One method is to assign a score to the standing of each soldier. If the soldier places fifth in the platoon, he receives five points; if a soldier finishes first in the platoon, he receives one point. Based on the standing of each member of the four-man team or section, points can also be awarded. If the four members of a team finish second (2), sixth (6), tenth (10), and twentieth (20) they each receive the individual corresponding score and their team score is thirty-eight (2+6+10+20=38). If the workout is a straight team even, points are awarded evenly to every member of the team. If

b.

C.

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

there are eight team competing, the distribution could be 2, 4, 6, 8, 10, 12, 14, 16 points for first to eighth place finishes. Each person on the team would receive the same score added to their personal overall score depending on where the team finished. This method allows for both individual and team scores to be compiled. A soldier may finish first in every workout but his overall team standing may be last. Teamwork and cohesion play an important role in the workouts. The methods for scoring are limited only by the imagination of the person organizing the PT WEEK 1 Date Day 1 WOD Ivan Complete as many rounds as possible in 20 minutes: - 70 pound pushpress (25mm ammo can), 12 reps - 10 pull-ups Dress PT Remarks WOD 4-man det or section time specific workout. Each pers on the team will have a 25mm ammo can and pull-up bar to use. Spotting is only permitted during pull-ups, as long as both soldiers are pull-ups: example, if a soldier has four pull-ups to finish his10 and gets off the bar to take a break, he can spot his team mate only until he gets back on the bar to finishes his 10 reps. Once complete, he must move back to push press. The end state is to complete as many rounds in 20 mins. WOD Fire team or 4-man det task specific workout. Spotting is not permitted at any time. If a soldier can no longer do pull-ups, they will substitute negative or jumping pull-ups to complete the task. The end state is to complete all the proscribed exercises safely and with the correct form as quick as possible. WOD Individual task specific workout. It will be a mass start. Individual times will produce ranking and scoring. The results will dictate the next 2.4 reverse order start. Equipment Preferred - 1 x 25mm ammo can per soldier - 1 x pull-up bar per soldier Minimum - 2 x 25mm ammo can per team of four - 1 x pull-up bar per team of four

Day 2

Camille Three rounds for time of: - Run 600 meters - 5 X (5 pull-ups, 10 push-ups, 15 squats)

PT

Preferred - 1 x pull-up bar per soldier Minimum - 1 x pull-up bar per team

Day 3

2.4 km

PT

- Stopwatch - Score/Time sheet

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

Date Day 4

WOD 15-12-9-6 and 3 rep rounds for total time of: -140 pound dead lift (2 x 25mm ammo cans) -Handstand push-ups -Vertical jump, 1 foot above reach

Dress Combats, boots, T-shirt

Remarks WOD 4-man det task specific workout. Each pers on the team will have 2 x 25mm ammo for the dead lifts. - The 25mm ammo cans will be placed on their side of the soldier with the carrying handle facing up and towards the front. He will lift the ammo cans off the ground to the standing position and then lower them back down to the ground. - The handstand push-up (HSPU) will be executed against a wall for support or, if a wall is unavailable, another member of the team can provide support. Spotting is only permitted during the HSPU. - To conduct the vertical jump, each soldier will mark a line (with tape or chalk) 12 inches on the wall above his max reach. For a rep to count you must touch above or on the marked line. The end state is to complete all required reps.

Equipment Preferred - 2 x 25mm ammo can per soldier Minimum - 2 x 25m ammo can per team

Day 5

Five rounds for time of: -Run 400 meters -65 pound power clean (Rock), 15 reps

PT

WOD 4-man det task specific workout. Each team will have 4 x rocks for the power cleans. Each team will share the rocks to finish the 15 reps of power clean. Soldiers can break up the power cleans into as many reps as required. The team time will stop when the last pers on the team finishes.

Preferred - 1 x 50, 55, 60, and 65 lbs rock per four man det

Minimum - 1 x 55 lbs and 1 x 60 lbs rock per det

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

WEEK 2 Date Day 6 WOD For time reps of pull-ups, push-ups, squats, sit-ups, and burpees: 10, 150m, 9, 150m, 8, 150m, 7, 150m, 6, 150m, 5, 150m, 4, 150m, 3, 150m, 2, 150m, 1, 150m Dress PT Remarks WOD Individual task specific workout. It will be a mass start. Individual times will dictate ranking and scoring. - Each soldier will do 10 reps of pullups, push-ups, squats, sit-ups, and burpees. Then he will run 150m. Upon completion of the 150m, the soldier will do 9 reps of pull-ups, push-ups, squats, sit-ups, and burpees, and then run 150m. The cycle will continue until 1 rep of each exercise is completed - Each exercise must be completed before moving on to the next exercise - The soldier can break-up reps as required to complete the exercise, ie two sets of 5 reps to complete the 10 reps of an exercise. - There will be no spotting allowed during the workouts. WOD Individual task specific workout -Teams set up w/ 1 x 65 lb bar. Perform 3 push press then move to next weight. -65 X 3, 85 X 3, 95 X 3, 105 X 3, 115 x 2, 125 x 2, 135 x 2, 145 x 2, 155 x 1, 165 x 1, 175 x 1. Continue to add 10 lbs until soldier is pulled for technique, go back to last load you could safely lift for score and Pl standing. -Big on technique! - If Olympic bars and plates are not Equipment Preferred - 1 x pull-up bar per soldier Minimum - 2 x pull-up bar per section

Day 7

Push press or Angie For time: - 100 pull-ups - 100 push-ups - 100 sit-ups - 100 squats

PT

Preferred - 1 x Olympic bar and plates per team of 4 Minimum - 1 x Olympic bar and plates per team of 6

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

Day 8

Helen Three rounds for time of: - 400 meter run - 50 pound dumbbell swing (.50 Cal ammo can) 21 reps - 12 pull-ups

PT

Day 9

Tabata 20 sec work, 10 sec rest for eight rounds per exercise: -Double unders - Push-ups - Sit-ups - Pull-ups - Squats

PT

available substitute Angie as the workout. Spotting is permitted during the pull-ups. WOD: 4-man det task specific workout. Each det will have 4 x pullup bars and 4 x .50 Cal ammo cans to use. Spotting only permitted on pullups as long as they are they are doing their own pull-ups, ex if a soldier has four pull-ups to finish his12 and gets off the bar to take a break, he can spot other members of his det only until he finishes his 12 reps. - The end state is to finish in the quickest time as a team. Therefore, time for the team ends when the last man finishes. WOD Individual time specific workout. Each soldier will complete eight rounds of each exercise for the specified time, ex 20 sec of push-ups then 10 sec rest for eight rounds. The total time for each exercise will be four minutes. There is no rest between exercises, for example, once completed sit-ups, the soldiers will move directly to pull-ups during the 10 sec rest period. - The workout can be conducted at the fire team, section, or platoon level.

Preferred - 1 x pull-up bar per soldier - 1 x .50 Cal ammo can per soldier Minimum - 2 x pull-up bar per team - 2 x .50 Cal ammo can per team

Preferred - 1 x pull-up bar per soldier - 1 x skipping rope per soldier Minimum - If there are not enough pull-up bars for each individual, the group can be divided up into five different stands and rotate at the end of the four minutes. All pers will start their exercises at the same time. For example, if the platoon has 35 pers, there will be five exercise stands of 7 soldiers at each sand. Therefore, there would only be a requirement to have 7 pull-up bars - 1 x time keeper pers group conducting workout

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

Date Day 10

WOD 21-18-15-12-9-6 and 3 rep rounds for time of: - 50 pound front squat (sand bag) - Sit-ups

Dress Cbts, boots, and green Tshit

Remarks WOD 4-man det task specific workout. Each pers on the team will have 1 x sand bag to conduct the squats. Time for the team ends when the last man finishes. Spotting will be permitted during the sit-ups by holding the feet.

Equipment Preferred - 1 x sand bag per soldier Minimum - 2 x sand bags per team four-man team.

WEEK 3 Date Day 11 WOD Cindy Complete as many rounds as possible in 20 minutes: -5 pull-ups -10 push-ups -15 squat Dress PT Remarks WOD Individual time specific workout. 5 pull-ups, 10 push-ups, 15 squats = one round. Troops will do as many rounds as they can in 20 mins. Soldiers can break up the reps as required; however, they must completely finish the set before moving on to the next exercise, ie 5 pull-ups before doing 10 push-ups. - There will be no spotting during the workout - 5 km timed run. Finish times will dictate the next reverse order run WOD 4-man det task specific workout. Each det will have 4 x pullup bars and 4 x ammo cans to use. They can only spot on pull-ups as long as they are still doing their own pullups, ex if troop has four pull-ups to finish his15 and gets off the bar to take a break, he can spot his partner Equipment Preferred - 1 x pull-up bar per soldier Minimum - 1 x pull-up bar per 3 soldiers. Therefore, up to three rotations can go through in the 60 min PT session, dependant on number.

Day 12

5 km timed run

PT

- Stopwatch per group doing workout - Soldier at finish line to record times Preferred - 1 x pull-up bar per soldier - 1 x 25mm ammo can per soldier Minimum - 2 x pull-up bar per team - 2 x 25mm ammo can per team

Day 13

Frelen Four rounds for time of: - Run 400m - 15 thrusters (25mm ammo can) - 15 pull-ups

PT

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

Day 14

6 km weightload March

Marching Order

Day 15

2.4 Reverse order timed run

PT kit

only until he gets back on the bar to finishes his 15 reps. Once complete, he must move on to the next exercise. WOD Section or platoon task specific workout. The section or platoon will rucksack march for 6 km. - The intent is to establish the Pl or Sects time for the distance. The pace should be based on a battle-march discipline pace, ie 3.2 km in 30 min or 2 mi in an hour. The end state is not to finish the 6 km as fast as possible, but to obtain the correct time with proper march discipline. The time will be the bench mark for the FRAN Rucksack march WOD Reverse order start based on Day three 2.4 results. The soldier whose time was the slowest will start first. The next soldier to go will be the second slowest. This will continue until the last soldier, who had the fastest time on the first 2.4, goes. The difference between each time dictates the staggered start times. For example, if the last three soldiers times were 12:00 min, 11:40 min, and 11:00 min, during the first 2.4, the time starts when the last place soldier begins the run; the second last soldier will start at the 20 sec mark, and the third last soldier will start at the 1:00 min mark. This will continue on until all soldiers have departed the start line based on their finish times from the first 2.4.

- Stopwatch per complete organization that is conducting the march, id Sect or Platoon

- Stopwatch - Staggered time start sheet/ Finish time sheet

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

WEEK 4 Date Day 16 WOD Gagetown For time: - Run 400 meters - 70 pound thrusters (25mm ammo can), 21 reps - 30 pull-ups - Run 800 meters - 30 pull-ups - 70 pound thrusters (25mm ammo can), 21 reps - Run 400 meters 8 km timed run Dress PT Kit Remarks WOD 4-man det task specific workout. Each det will have 4 x pullup bars and 4 x ammo cans to use. -All start at same time, time recorded - Det event. Only spot soldiers back, not by legs, on pull-ups and only while soldier is doing pull-ups. Cannot be a spotter if doing thrusters or run. Therefore, during rest from pull-ups soldier can spot other team members. -Time ends when team complete finishes. Equipment Preferred - 1 x pull-up bar per soldier - 1 x 25mm ammo can per soldier Minimum - 2 x pull-up bar per team - 2 x 25mm ammo can per team

Day 17

PT

WOD Section task specific workout. Each section will run as an individual group. Time stops when the last member of the section crosses the finish line. WOD section task specific workout. Spotting permitted only while both soldiers are doing pull-ups. Spotting is not permitted if doing burpees. Only allowed to spot the soldiers back, not by the legs. Once finished the workout, soldiers cannot provide assistance. - Time ends when the section complete finishes the workout

- Stopwatch per group doing workout

Day 18

Three rounds for time of: - Run 400 meters - 21 Burpees - 21 pull-ups

PT

Preferred - 1 x pull-up bar per soldier Minimum - 2 x pull-up bar per three soldiers

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

Day 19

Day 20

Three rounds for time of: - Run 800 meters - 50 push-ups - 50 Sit-ups Carla Five rounds for time of: - Run 400 m - 100 pound dead lift (2 x .50 Cal ammo cans), 25 reps - 25 sit-ups

PT

WOD Fire-team task specific workout. It will be a mass start. Spotting, holding the feet, will be permitted during sit-ups.

Minimum - 800m running route

Cbt pants, Tshirt, boots, and Flack vest

WOD 4-man det task specific workout. Each det will have 8 x .50 Cal ammo cans to use. -All pers start at same time. - No spotting, individual time determines platoon ranking. Individuals ranking added together to determine dets score.

Preferred - 2 x .50 Cal ammo can per soldier Minimum - 4 x .50 Cal ammo cans per 4 man det

WEEK 5 Date Day 21 WOD RSR For time: - Run 400m - 100 squats - Run 400m - 75 squats - Run 400m - 50 squats - Run 400m - 25 squats YBF 15-12-9 rep rounds for time of: - Double under - 50 pound thrusters (rock) Dress PT Kit Remarks WOD Individual time specific workout -All start at same time, individual time recorded and rankings combined for sect time. Equipment - Stopwatch

DAY 22

PT kit

WOD Section task specific workout. The section is divided into half and goes through the five stands for time. Time for both sect added together for total time. - Each soldier will start at one event, either double-unders, thrusters, ring

Per Sect - 1 x skipping rope (Double unders) - 1 x 50lbs rock (thrusters) - 1 x pull-up bar and rings for ring dips - 2 x .50 cal ammo cans (dead lifts) - 1 x 35lbs rock (hang cleans)

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

- Ring dips - 100 pound dead lift (2 x .50 Cal ammo cans) - 35 pound hang clean (rock)

Day 23

Five rounds for time of: pull-up/push-up/ squats: - 25-15-5 - 20-15-10 - 15-15-15 - 10-15-20 - 5-15-25

Cbt pants, Tshirt, and boots,

Day 24

For time: 6 km Fran Weightload March (21, 15, 9 reps of thrusters and pull-ups)

Marching Order

dips, dead lift, or hang clean and do 15 reps. Once all pers in the det are finished their reps at the individual stand, they will rotate, as a det, to the next stand. Example, if the soldier starts at double unders, he will do 15 double unders. Once all the team is done their 15 reps at each station, he will move to thrusters do 15 reps and then move to ring dips, ect. The det will move together. Once complete the first round, and he is back at double unders, he will then do 12 reps of the exercise, complete all five stands, and then repeat again doing 9. WOD 4-man det task specific workout. Each det will have 4 x pullup bars to use. -All pers start at same time. - Spotting, by the back only, permitted during pull-ups and only while both team-mates are conducting pull-ups. - Individual time determines standing within the platoon. - Individuals ranking added together to determine dets score. WOD Section or platoon task specific workout. The section or platoon will rucksack march for 6 km. The completion time for this workout will be based on the finish time of the day fourteen rucksack march. The intent is to finish the rucksack march in the same time or faster as the time established on day fourteen. - The march route will be broken up

Preferred - 1 x pull-up bar per soldier Minimum - 1 x pull-up bar per 2 soldiers

Preferred - Max pull-up bar per section or platoon at each 2 km stop. Minimum - 1 x set of rings per section

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

Day 25

Hugo Three rounds for time of: - Run 400m - 50 pound thrusters (sand bag), 30 reps - Pull-ups, 30 reps

PT

into three equal parts, 2 km each. At the end of each 2 km portion of the march, the section or platoon will stop and conduct thrusters and pull-ups. At the end of the first 2 kms, they will do 21 thrusters, using their rucksacks as the weight, and 21 pull-ups. At the end of the second 2 kms, they will do 15 thrusters and 15 pull-ups; and at the end of the third 2 km portion, the finish line, they will do 9 thrusters and 9 pull-ups. Time will stop when the last person in the section or platoon finishes his pull-ups. - If there are no routes that can divide up into three equal parts with pull-up bar available, substitute rings. They can be carried on the rucksacks for easy access. The leader of the PT session will have to recce a route that will allow for either tree limbs, football, or soccer posts to be used to anchor the rings to. Rucksacks should way at least 50 pounds. WOD will be 4-man det task specific workout. Each det will have 4 x pull-up bars and 4 x sand bags to use. -All start at same time. - Det event. Only spot soldiers back, not by legs, on pull-ups and only while soldier is doing pull-ups. Cannot be a spotter if doing thrusters or run. Therefore, during rest from pull-ups soldier can spot other team members.

Preferred - 1 x pull-up bar per soldier - 1 x sand bag per soldier Minimum - 2 x pull-up bar per team - 2 x sand bags per team

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

-Time ends when team complete finishes. WEEK 6 Date Day 26 WOD For time: - 100 sit-ups - 20 Box jumps, 24 inch box - 100 squat - 25 pull-ups - Run 2.4 km Dress PT kit Remarks WOD Individual time specific workout -All start at same time, individual time recorded and rankings combined for sect time - Individual event, individual platoon ranking will be added to obtain total time for sect. - Mass start with no spotting for any event. Sit-ups are done with feet not supported. There will be four boxes for box jump. WOD Section task specific workout. Each sect will be divided up into two dets of four or five men. The combined time of each det will be added together for overall time - Each det will have a stretcher, a water jerry can full (40lbs), a sandbag (50lbs), rock (45lbs), and 2 x .50 Cal ammo cans (100lbs). All four dets will start at the same time. They will load the water jerry, sandbag, rock, and 1 x .50 Cal ammo can on the stretcher and run/walk around the track for 400m. When they return, each member of the det will grab a piece of eqpt and do a specific exercise for 25 reps. The exercises are: Dead lift .50 Cal ammo can 25 Equipment Per Sect - 1 x box jump - Max pull-up bars (if not using soccer net)

Day 27

Chad For time: - Run/walk 400m - 100 pound dead lift (2 x .50 Cal ammo can), 25 reps Run/walk 400 m - 45 pound thrusters (rock), 25 reps - Run/walk 400m - 40 pound push press (water jerry), 25 reps - Run/walk 400m - 50 pound front squat (sand bag),

Cbts, boots, Tshirt

Per Sect - 1 x stretcher - 1 x water jerry (push press) - 1 x sand bag (front squat) - 1 x 45lbs rock (thrusters) - 2 x .50 Cal ammo cans (dead lifts)

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

25 reps

DAY 28

10 km timed run

PT

DAY 29

Barbara Five rounds for time with a three minute break between rounds: -20 pull-ups -30 push-ups -40 sit-ups -50 squats

PT

reps, thrusters with rock 25 reps, front squat sandbag 25 reps and push press water jerry 25 reps. Once the det complete has finished the 25 reps, they load the eqpt back on the stretcher and complete another 400m. When they return, they each grab a different piece of eqpt and do 25 reps. This rotation will carry on until each member of the det has done each exercise. Therefore, the end state will see each soldier doing 25 reps of dead lift, thruster, push-press, and front squat and running a total of 5x400m. If the det has a fifth man, the fifth exercise will be 25 burpees. Also, the fifth man will be able to rotate in to carry the stretcher during the run. WOD Section task specific workout. Each section will run as an individual group. Time stops when the last member of the section crosses the finish line. WOD Individual time specific workout -All start at same time, individual time recorded and rankings combined for sect score - No spotting for any event. Sit-ups are done with feet not supported. - Each soldier is responsible for keeping track of their three-minute brake between rounds. - A three-minute break will taken between each round, example, each soldier will do 20 pull-ups, then 30

- Stopwatch per group doing workout

Preferred - 1 x pull-up bar per soldier Minimum - 2 x pull-up bar per four pers

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push-ups, 40 sit-ups, and 50 squats. Then take a three-minute rest before starting again 20, 30 . The soldier must complete each event before moving on to the next, eg, he cannot do 10 pull-ups then do 15 push-ups and then back to 10 pull-ups. However, he can break up the sets as needed to accomplish each individual event, eg three sets of squats 20, 20, and 10 for the total of 50. Day 30 Dead lift or Mary CAT 3 Complete as many rounds as possible in 20 minutes: - 5 handstand push-ups (HSPU) - 15 pull-ups - 25 squats WOD Individual task specific workout - Each team sets up w/ 1 x 135 lb bar. A soldier performs 3 dead lifts then move to the back of the team line and waits for the next lift. - Example: 155 X 3, 185 X 3, 205 X 3, 225 X 3, 245 x 2, 265 x 2, 285 x 1, 295 x 1. Add 10 lbs until pulled for technique, go back to last load the soldier could safely lift for score and Pl standing. - If soldiers max out early on the dead lifts, due to technique or strength, set up a bar off to the side with 135 or 155 lbs on it for them to practice technique and reps. - If Olympic bars and plates are not available substitute Mary Cat 3 as the workout. - Mary is a time specific fire-team workout. Each fire-team will complete as many rounds in 20 mins of HSPU, pull-ups, and squats. Dead lift Per Team - 1 x O-bar and max plates - 1 x rubber mat per O-bar Mary Cat 3 Per fire-team 1 x pull-up bar

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

- Spotting will be permitted during the HSPUs and pull-ups. Each exercise maybe broken up into as many sets as required to compete the required number of reps; however, each exercise must be completed before moving on to the next one. WEEK 7 Date Day 31 WOD Complete as many rounds as possible in 20 minutes of: - 70 pound thrusters (25mm ammo can), 10 reps - 8 pull-ups - Run 150 m Dress PT Remarks WOD 4-man det task specific workout. Each det will have 4 x 25mm ammo cans and 4 x pull-up bars to use. -All start at the same time. - Spotting permitted only during pull-ups. Spotting by the soldiers back only, not by the legs and only while both soldiers are doing pull-ups. Therefore, during a rest from pull-ups, is the only time that a soldier can spot other team members. - The exercises can be broken up into as many sets as required to complete the task. However, the soldiers must compete one exercise before moving on to the next exercise -Time ends when team complete finishes. WOD Individual task specific workout -All start at same time, individual time recorded and rankings combined for section score - No spotting for any event. Equipment Preferred - 1 x pull-up bar per soldier - 1 x 25mm ammo can per soldier Minimum - 2 x pull-up bar per det - 2 x 25mm ammo can per det

Day 32

Four rounds for time of: - 30 pound squats (hugging 5.56mm ammo can), 50 reps - Run 600 meters

PT

Preferred - 1 x 5.56 ammo can per soldier Minimum - 4 x 5.56mm ammo cans per section

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Day 33

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

PT

Day 34

5 km Reverse order timed run

PT

WOD Fire-team time specific workout. Each member of the fireteam will complete one pull-up the first minute, 2 the second min, three the third min continuing up to 20 minutes. - Spotting will be permitted. Once the fire-team does not finish the required number of pull-ups for a given minute, they will continue with pull-ups until the 20 mins is complete, example, if a fire-team misses the required number of pull-ups during minute 15, they will continue to do the sets of 16, 17, 18, and 19 until the 20 mins is up. - Each exercise maybe broken up into as many sets as required to complete the required number of reps for the given minute. WOD Reverse order start based on the day twelve 5 km results. The soldier whose time was the slowest for the 5 km will start first. The next soldier to go will be the second slowest. This will continue until the last soldier, who had the fastest time on the first 5 km, goes. The difference between each time dictates the staggered start times. For example, if the last three soldiers times were 30:00 min, 29:15 min, and 29:00 min, during the first 5 km, the time starts when the last place soldier begins the run; the second last soldier will start at the 45 sec mark, and the third last soldier will start at the 1:00 min mark. This will continue on until all soldiers have departed the start line

Preferred - 1 x pull-up bar per soldier Minimum - 1 x pull-up bar per 2 soldiers

- Stopwatch - Staggered time start sheet/ Finish time sheet

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Day 35

Complete as many rounds in twenty minutes of: - 5 Handstand push-ups - 12 Pull-ups

Cbts, green Tshirt, and boots

based on their finish times from the first 5 km. WOD 4-man det time specific workout. Each det will have 4 x pullup -All start at same time. - Spotting permitted during both HSPU and pull-ups. Only spot soldiers back, not by legs, on pull-ups. -Time ends when det complete finishes.

Preferred - 1 x pull-up bar per soldier Minimum - 2 x pull-up bar per 4-man det

Week 8 Date Day 36 WOD Four rounds for time of: - run 400 meters - 50 Squats Dress PT Remarks WOD Individual and section task specific workout -All sections start at the same time - Individual soldiers time recorded for ranking - The sections time for ranking ends when last soldier in section finishes. - No spotting for any event. WOD 4-man det task specific workout. Each det will have 3 x rocks (30, 35, and 40 lbs) -All start at the same time - Soldiers can use whatever rock is available to complete the exercise. However, the weight that they start the exercise with must be the same weight used throughout the exercise. - Spotting is not permitted during the workout -Time ends when the last member of the det finishes. Equipment -400 m running route

Day 37

For time: - 800 meter run - 25 reps (30,35,or 40 pound rock) C&J - 600 meter run - 50 reps (30,35,or 40 pound rock) dead lifts - 400 meter run - 75 reps (30,35,or 40 pound rock)

PT

Preferred - 1 x 30, 35, 40 lbs rock per 4-man det Minimum - 1 x 30 and 35 lbs rock per 4-man det

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

squats (hugging rock).

Day 38

Ten rounds, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of - Pull-ups - Squats - Sit-ups - Push-ups - burpees - Run 150 m: (10, 150m, 9, 150m, 8, 150m, 7, 150m, 6, 150m, 5, 150m, 4, 150m, 3, 150m, 2, 150m, 1, 150m)

PT

WOD Section task specific workout. Each soldier in the section will do 10 reps of pull-ups, squats, sit-ups, pushups, and burpees then run 150m. Upon completion of the run, the section will do 9 reps of the exercises. Then run 150m. This cycle will continue until 1 rep is finished. - The exercises can be broken up into as many sets as required to complete the task. However, the soldiers must compete the exercise before moving on to the next exercise - Spotting will be permitted on pull-ups only. - Time stops when the last member of the section finishes.

Preferred - 1 x pull-up bar per soldier Minimum - 2 x pull-up bar per 4 soldiers

Day 39

Complete all 5 rounds for time of: - 100 pound dead lift (2 x .50 cal ammo can) - 70 pound thrusters (25mm ammo can) - 50 pound push press (sand bag) - 25-15-5

Cbts, green Tshirt, and boots

WOD 4-man det task specific workout. Each det will have 4 x 25mm ammo cans, 8 x .50 Cal ammo cans, and 4 x sand bags -All start at same time. - Each soldier will complete 25 reps of dead lift, 15 reps of thrusters, and 5 reps of push press. The next round will be 20 reps of dead lift, 15 reps of thrusters, and 10 reps of push press. This will continue until all five rounds are competed.

Preferred - 1 x 25mm ammo can per soldier - 2 x .50 Cal ammo can per soldier - 1 x sand bag per soldier Minimum - 2 x 25mm ammo can per 4-man det - 4 x .50 Cal ammo can per 4-man det - 2 x sand bag per 4-man det

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

- 20-15-10 - 15-15-15 - 10-15-20 - 5-15-25

Day 40

Five rounds for time: - 20 pull-ups - 40 push-ups - 60 squats

PT

- The exercises can be broken up into as many sets as required to complete the task. However, the soldiers must compete the exercise before moving on to the next exercise - Spotting is not permitted -Time ends when det complete finishes. WOD Fire-team task specific workout. Spotting will only be permitted while both members of the fire-team are conducting pull-ups. - The exercises can be broken up into as many sets as required to complete the task. However, the soldiers must compete the exercise before moving on to the next exercise. - Time stops when the last member of the fire-team finishes the workout.

Preferred - 1 x pull-up bar per soldier Minimum - 1 x pull-up bar per 2 soldiers

Week 9 Date Day 41 WOD Three rounds for time: - Run 100 m - 50 push-ups - Run 100 m - 50 sit-ups - Run 100 m - 50 squats - Run 100 m - 20 pull-ups Dress PT Remarks WOD 4-man det task specific workout. Each soldier in the det will do the required reps for the three rounds. - The exercises can be broken up into as many sets as required to complete the task. However, the soldiers must compete the exercise before moving on to the next exercise - Spotting will be permitted on pull-ups and sit-ups - Time stops when the last member of the section finishes. Equipment Preferred - 1 x pull-up bar per soldier Minimum - 1 x pull-up bar per 2 soldiers

20/22

Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

Day 42

For 15 intervals: 20 seconds on/ 10 second off - 50 pound thrusters (rock or sand bag) Rock or sand bag must stay racked for duration of each 20 sec interval. For time: - Run 1.6 km - 50 pull-ups - 100 push-ups - 200 squats - Run 1.6 km

Cbts, green Tshirt, and boots

WOD Individual and section task specific workout -All pers start at the same time, with one master clock - Soldiers will do as many reps during the 20 sec interval as possible, lowest number of reps during the 15 intervals is the soldiers score. The sections score is base on the addition of all members scores.

Minimum - 1 x rock or sand bag per soldier

Day 43

PT

WOD Fire-team task specific workout. Spotting will only be permitted while both members of the fire-team are conducting pull-ups. - The exercises can be broken up into as many sets as required to complete the task. However, the soldiers must compete the exercise before moving on to the next exercise. - Time stops when the last member of the fire-team finishes the workout. WOD 4-man det time specific workout. Each soldier in the det will do the required reps for twenty minutes. - The soldiers in the det will be able to utilize either a 45, 50 or 55 lbs rock for the cleans; however, whatever weight they start the 12 reps with, they must finish the reps with. They are not allowed to change weights half way through the required 12 reps. Once the pull-ups are complete and the soldier is

Preferred - 1 x pull-up bar per soldier Minimum - 1 x pull-up bar per 2 soldiers

Day 44

Complete as many rounds in twenty minutes of: - 50 pound (rock) hang squat clean, 12 reps - 10 pull-ups

PT

Preferred - 3 x rocks (45, 50, and 55 lbs) per det - 1 x pull-up bar per soldier Minimum - 2 x rocks (45 and 50 lbs) per det - 1 x pull-up bar per 2 soldiers

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Prepared by: Capt. JT Williams, Capt. Wade Rutland, Mr. Greg Glassman

Day 45

For time: - 15 handstand push-ups - 3 L pull-ups - 12 handstand push-ups - 6 L pull-ups - 9 handstand push-ups - 9 L pull-ups - 6 handstand push-ups - 12 L pull-ups - 3 handstand push-ups - 15 L pull-ups

Cbts, green Tshirt, flack vest, and boots

transitioning back for another round of cleans, he can select another weight. - The exercises can be broken up into as many sets as required to complete the task. However, the soldiers must compete the exercise before moving on to the next exercise - Spotting will be permitted on pull-ups WOD Fire-team task specific workout. Spotting will be permitted during both HSPUs and pull-ups - The exercises can be broken up into as many sets as required to complete the task. However, the soldiers must compete the exercise before moving on to the next exercise - Spotting will be permitted on pull-ups and sit-ups - Time stops when the last member of the det finishes.

Preferred - 1 x pull-up bar per soldier Minimum - 1 x pull-up bar per 2 soldiers

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