Phase 1, Version 2

1. Cardiovascular/respiratory endurance – The ability of the body’s systems to gather, process, and deliver oxygen
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force
4. Flexibility – the ability to maximize the range of motion at a given joint
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
6. Speed – The ability to minimize the cycle time of a repeated movement
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement
8. Agility – The ability to minimize transition time from one movement pattern to another
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base
10. Accuracy – The ability to control movement in a given direction or at a given intensity

Push Ups: every 30 seconds. 4|6|8|6

Front Leaning Rest: 20 seconds Hold, 10 seconds Rest – 4 Rounds

Dumbbell Circuit 1: 6 sets of 10-12 reps | Rest 1 minute between sets

Sit ups

Bent over Row

Goblet Squats

Shoulder Press

Run 400 meters , rest 2 minutes, repeat 3 times.

Phase 1 Warm Up

2,2,4,4,3,3,6,6 rest 1 minute. Repeat

Base Training:

1. Every 30 seconds execute the following push up rep count. Looks like

2 push ups, rest 30 seconds,2 push ups, rest 30 seconds 4…..

2. Pull Up bar Isometric holding:

3. Front Leaning rest hold for 30 seconds. Rest 30 seconds, repeat 3 times.

4. Above the Bar 10 seconds, full hang 10 seconds, rest 1 minute repeat 4 times

5. round of Phase 1 Session

400 Meter Run

Phase one -Session One

Sequence 1

Warm Up – Routine 1

Pop-Ups 10 x 3

Side Straddle Hops 15 x 3

Squats 20 x 3

Situps 25 x 30

Push Ups 10 x 3

D.R.P. 10 X 3

3 RFT

“Nobody Cares – Work Harder”

Progressive overload training is a type of strength training that gradually increases the intensity of workouts to avoid a plateau in muscle mass and strength. The primary benefit is that it helps prevent a person from reaching a point where their exercise regimen is no longer challenging or effective.

FDLE / CFE format Baseline

Day 1

Max Academy Grade Pushups ( continuous )

Max Sit Ups in 60 seconds -( Continuous )

Vertical leap / Broad Jump

1.5 Mile Run

300 Meter Sprint

Mobility Circuit 1 ( Wall Circuit )

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:
100 weighted sit-ups

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

Row 2,000 meters

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 185 lb ♂ 275 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.