MCFRSRecruitClassWorkoutReference

Update:Fall2017

Warm–Up;CoolDownDynamicWarmUpStationary15OHSquats–w/PVCPipe5Walkouts5RunnersPushUpsSingleLegHipBridgeWalkingKaraokeR+LBearCrawlForward,Backward,Right+LeftLateralSquatWalks,Right+LeftWalkingStraightLegKicksHighKnees(Rateof160-180Steps-Min)ButtKicks(Rateof160-180Steps-Min)KneeHugsHeelWalksMobilityCoolDownStationaryWorldsBestStretchKneelingHipFlexorStretchKneelingHamstringStretchStandingToeTouchStretchSquatStretch/GroinStretchOpenChestStretchTricepsStretchSideLyingQuadStretchFigure4StretchPartnerStretchingPNFHamstringCalfSideLyingQuad+HipFlexorButterflyStretchShoulderStretch(OpenChest)

RecoveryWorkoutMobilityforRunnersWorldsGreatestStretchWalkouttoPushUpwithRotationSquatStretchBirdDogsIronCrossSingleLegBridge(R+L)ChildsPoseChildsPoseShoulderStretch(20secperposition)CalfStretch(30SecEach)ShinSplintPreventionDrillsLowerLegEndurance&GlutStrengthSingleLegHipBridgeLateralSquatWalksHeelWalks

Workout1,Target:LowerBody,Core,Back4Stations–6MinutesPerStationStationaryLungesHighLowPlankHold10/BodyWeightSquats25AbStation–InstructorschoicePullupsMax/Burpees10Workout2,Target:LowerBody,Core,Chest,andGripStrengthAuth:Lewis4Stations–7MinutesPerStationDeckSquatsMatSitUpGetUpswith25#Plate/BottomsUpPushUps(10)PartnerFarmersWalkBarbellswith45#PlatesPartnerDrag25FtDown&BackDeckSquat:https://www.youtube.com/watch?v=ldLHQBsJH58Workout3,Target:Core,Chest,Back4Stations–6MinutesPerStationPushUp(10)/HighPlanksSitUps(20)/LowPlankPullUps7,5,3,/Burpees(10)MountainClimbers15Reps(CardioStyle)/StationaryLunges(10)Workout4,Target:Core,GripStrengthAuth.MilesForMaxTimeDeadHangonRigSystemInFormation:LegLevers(40seceach;90deg/rest,45deg,/rest,60inches/restPushupposition,PlankPositionX3SquatHoldCrabWalkPositionhold,alternatingholding1legup40sec/restWorkout5,Target:LowerBodyPlyometricPlyometric-Calisthenics–12Min**UsecautionJumpingJacksUp-Downs(ModBurpee)StationaryAlternatingSplitJumps

Workout6,Target:Lowerbody,ChestCoreCalisthenics–12MinutesInFormation20PushUps20SitUps10PlankUps80AirSquats40HandReleasePushUpsSquatHoldWorkout7,Target:LowerBody,Chest,CoreCalisthenics-ForTimeInstructorLead InFormationPushUpPlankBWSquatBurpees6InchesIn&OutLegHoldsWorkout8,Core,GripStrengthAprox25MinutesTabottaCircuit(20secwork10SecRestx8Rounds)Rotatetonextstationafter8roundsLHoldonRigSystem(orKneestoElbowsonRig)RussianTwist(10#plate)ButterflySitUpFarmersCarry(hold)45#Plate(4mincontinuousstation)PlankJack(Alt.narrowandwidefootplacementWorkout9,Core5Stations5MinutesPerStationPlank(R+L,Low&High)Sit-UpsIn&Outs6InchesRussianTwists10#PlateWorkout10,UpperBodyPlyometric,Core***UseCautionInFormationfor25Minutes(15)Down&HoldPushUps(3countdown5countholdjustaboveground)(15)Plyometricpush-ups(3CountDown,ExplodeUp)(15)1ArmAssistedPushUps(RaiseRightLeg+LowerBodytoLeftSideAlt.)20SecRestBetweenPushUpStyle

Workout11,CoreInFormation–Calisthenics6InchesLegHoldsPlankHold(High&Low)LegRaisesFloorWipersV-Sit&Hold(30Sec)Workout12,Target:LowerBody,Chest,Core18Minutes1MinutePerStation3RoundsBurpeesSquatPlankHoldPushUpIn/OutsRestWorkout13,Target:Core,HipMobility,LowBack6Stations2MinutesPerStation–3x15Repsin2MinutesHangingKneeRaises3x15RepsPlankSupermansSitUpw/25#PlateGoodMornings25#PlateDeckSquatsAssistedwith25#Plate(SquatRollontoBackStandUp)DeckSquat:https://www.youtube.com/watch?v=ldLHQBsJH58Workout14,Target:LowerBodyPlyometric,ChestInFormation–Calisthenics20Minutes–AMRAP4CountLunges(25)4CountCrossCountySkiers(20)4CountMountainClimbers(20)SitUps–25Then-20minuteAMRAPPushUp(20)ElbowsinPushUps(20)RightSideLeadPushUpsthenLeftSideLeadPushUps(10each)LowPlankHold

Workout15,Target:Cardio,DuringRun30-MinuteRunPushUps(20)Burpees(20)Sit-Ups(Recruitclassnumber)HillSprintsWalkingLungesAirSquatsWorkout16,Target:GripStrength,Core10Station2MinutesPerStationTowelPullUpsWalkoutPlanksSupermansWallSquatPinchGripDumbbellHold(holdingballofdumbbell)45lbPlateRotationsBottomsUpPushUps45#BarbellCeilingBreachBoatPoseHoldKettlebellSwingsWorkout17,Target:Shoulder,Back,GripStrength5Station6MinutesPerStationUnilateralBandRow3x15FarmersHold45#PlatesStandingArnoldPress15-25#DBPartnerBoxing3MinPerPartnerLandMines(w/Barbell–ShoulderPress+Rotation)Workout18,Target:CoreInFormation–Calisthenics30SecPerExercise4Roundsthen2MinRestthenRepeatWorkoutPlankPlankJackBoatHoldHipBridgeHoldSingleLegHipBridge(R+L)

Workout19,Target:CoreInFormation–CalisthenicsContinuouslyfor10MinutesSit-UpsPlanks–HighPlank–Low6InchesWorkout20,Target:Cardio,FullBody10MinStairRunwithPacksorDumbbellsUsingSandbagsCleansBentoverRowsSitUpsMilitaryPressWeightedPushUpsWorkout21,Target:Core,LowerBodyPlyometricInFormation–CalisthenicsSquatJacksMountainClimbersSquatThrusts(ModBurpee)PlankFlutterKicksJumpingJacksBurpeesAlternatingSplitJumpsWorkout22,Target:LowerBodyPlyometric,CoreInFormation-Calisthenics20MinutesAMRAPPushUpsJumpingJacksMountainClimbersCrossCountySkiJumpsWaterBreak20MinuteAMRAPElbows&ToesAirSquat&HoldIn&OutLegHolds6-InchLegHoldsPlanks

Workout23,Target:Strength,LowerBody6MinuteStations2RoundsDeadlift+JumpRopeStep-Ups/CoreWorkWeightedMatPushPullUps/BurpeesGobletSquat/PushUpsWorkout24,TargetCore,LowerBody,ShouldersInformation10MinutesPushUpsSquatsMountainClimbersSitUpsBurpeesThen-JogtoBurnBuildingWorkout3MinEachStation2RoundsHosePackUptheStairsStationaryLungesTireFlipsChainDragBattleRopesSandBagCarryExteriorStairsWorkout25,Target:FullBody5MinuteStation2RotationsTowerRunTireFlipsChainPullWalkingLungesBattleRopesWorkout26,Target:Cardio,60MinutesAlternatingStairswithBundles15MinuteIntervalRunwithSit-Ups+PushUps15MinutesWorkout27,Target:Tri-planerMotion,LowerBodyPlyometric5MinuteStations3RoundsLateralBandWalks20ftSuicidesx3UnilateralBandRowsBoxJumps(MatJumps)

Workout28,Target:Carrying,FullBody20MinuteAMRAP5Burpees10PushUps15AirSquatsThenasPartnersPartnerCarry40ftPartnerDrag40FtWaterBreakInformation10MinutesSquatsPush-upsSit-upsWorkout29,Target:Strength,FullBody10MinuteStations2RoundsDeadlift(5)/JumpropePullUp(10)/Burpee(10)SideMedBallWallSlams(Alternatingafter5eachside)DynamicStepUps/30SecPlankWorkout30,Target:Strength,WeightedCardio,FullBodyAsaGroup15MinRunThen5MinuteStations2RoundsStairClimbwithHosePacksSandbagSquatsTireFlipswithSledgeHammerSwings(10each)3CountBattleRopes(20)RenegadeRows(10Each)Workout31,Target:Strength,FullBody6MinuteStations3RoundsDeadlift(5)/JumpRope45#SitUpStandUp,PullUp(10)/Burpees(10)GobletSquat(20)/SitUp(20)45#Matpush/60SecPlankWorkout32,Target:Back,LowerBodyPower,Cardio4Stations2Rounds–AdjbasedontimeavailablePullUps10Reps

GymMatPush70#40ftdown&backSquatBurpeesAMRAPPunchingBagDrag40FtThen2MileRunWorkout33,RC41PTChallenge,Target:Fullbody30MinutesAMRAP10PullUps15Burpees20Push-Ups25Sit-UpsWorkout34,Cardio,5Rounds5-MinuteHighRisePackRunAlternatingFastFeet+JumpingJacks2MinutesWorkout35,Shoulder,LowerBody4MinuteStationsinHighBay-StationsinsmallroomsoneachlevelHighRisePackShoulderPressWalkingLungesSideBandWalksBackSquatwithlgbluebandLungeUnilateralBandRowsJumpRopeThenTurkeyThicketRunWorkout35,Target:TeamBuildingIn3TeamsTireFlipinlinesaroundburnbuildingChainDragAroundBurnBuildingWorkout36,Target:TeamBuilding,FullBodyAsPartnerseachpartnermustcompletetherepsbeforemovingtothenextexercise100Squats90Jumpropes80SitUps70MountainClimbers60SquattoReverseLunge50MatStepUps40DeclinePushUps30Burpees20PullUps

10WeightedMatPushes5PerRecruitWorkout37,Target:Cardio,FullBodyStairs10MinutesWalk/Sprint/Jog10MinutesThen2MinuteEachStationfor(10each)TireFlips(10)SandBagSprints(40ftdownandback)ChainDrag(40ft)3CountBattleRopes(20)Workout38,Target:FullBody,TeamBuildingAsQuicklyAsPossibleCompleteEachStationAsATeam1KegWalk40Ft/AlternatingLungesPartnerTireFlips(5)/PlankHold1TrackIndianRun(SmallLoop)KneelingTireHosePull/BWSquatKBSwings(25)/JumpingJacksBandWalks/HipPop-UpsBarbellPushPress(10EachSide)/SquatHoldNote:EachStationWillHave1PieceofEquipment/WhilewaitingfortheequipmenttherestoftheindividualsatthestationwillcompleteAMRAPofthebodyweightexercise.Workout39,Target:Speed,RunningFormInlinesof5-106x40YrdSprint1ShuttleRun(10,15,20,30Yrds)Workout40,Target:Core2MinuteStationsPartnerWheelBarrowWalkSit-UpsMedicineBallTwistsHangingKneeRaisesAlternatingLow/HighPlanks

Workout41,Target:FullBodyInFormation–Calisthenics30MinutesPushUpsIn/Outs6InchesPlanksHighPlankLowBurpeesMountainClimbersSit-UpsBodyWeightSquatsStationaryLungesWorkout42,Target:Cardio,LowerBody,Chest25MinuteAMRAP–OutdoorsBodyweightRunAroundAutoPilethenBundlePackUpHigh-bayBuilding10Burpees20PushUps30In&Outs40Lunges50Airsquats60JumpingJacksWorkout43,Target:FullBody,Cardio,TeamBuildingStations–Onskippanandtrackarea,Asteamseachteammembermustcompletetheweightedexercisebeforetheteammovestothenextstation.Whilewaitingfortheweightedexercisetheothermembersoftheteamperformthebodyweightexercise.Station1–RunaroundtrackStation2–KegCarry+StationaryLungesStation3–TireFlip+JumpingJacksStation4–Deadlift135#+HipBridgeStation5–KettlebellSwing+PlankHoldStation6–TireHosePull+BurpeesStation7–WalkingLungeswithHighRisePack+PushUpsStation8–FarmersCarry45#DBs,MountainClimbers

Workout44,Target:FullBody,TeamBuilding2TeamsSuicidesFiremansCarryGymMatSuicidesFarmersCarryDumbbellWalkingLungesWorkout45,Target:Core15MinutesInFormationSitUpsHigh/LowPlanksScissorJacksV-UpsSidePlanks6-InchLegHoldsBicycleCrunchesWorkout46,Target:Shoulder,GripStrength,Back,Chest1-MinuteStations–5RoundsPushUps/DeadHangonRigPlanks/ManMakersDBClean+Press/JumpropeRenegadeRows/6InchesWorkout47,Cardio,CalisthenicsPTChallengeStyle25MinuteStairclimbwithPacksThenAMRAPin15MinutesPushUps(25)Burpees(25)Squatholds–60SecPlank-60SecLegLifts–60Sec

Workout48,Target:Back,Chest,Shoulders,Legs,GripStrength3Rounds2MinutesPerStationPushUpsPullUpsBurpeesBearCrawlsDumbbellFarmersCarryRenegadeRowSquatHoldWorkout49,Target:Back,LowerBody6MinutesStations2RoundsRenegadeRows20RepsDeadlifts5RepsDBShoulderPress(ArnoldPress)(10Reps)PullUps–toFailureStationaryForwardLungesWorkout50,Target:Cardio,Calisthenics’2.5MileNeighborhoodRunStarting@SafewayAtPark–InFormation20MinutesPushUpsSitUpsPlankHoldsBWSquatsWorkout51,Target:RunningForm,FullBodySprintDrillsSuicidesMatPushSuicidesThen6MinuteStations2RoundsDeadlift(5)/JumpRope10SitUpGetUpwith45#Plate/Plank10R+LSideBallSlamsintoWall/SkaterSquatsStepUps20#DBS

Workout52,TargetRunningForm,FullBodySprintDrillsSuicidesMatPushSuicidesThen6MinuteStations2RoundsDeadlift(5)JumpRopePullupstofailure10R+LSideBallSlamsintoWall8DBShoulderPressWalkingLungesWorkout53,Target:Cardio,Calisthenics,Plyometric2MileGroupRunPushupsMountainClimbersCrossCountryLungeJumpsWorkout54,Target:FullBody,5MinuteStations2RoundsTireFlips+SkaterSquatsDeadlift(5)+JumpRopeChainDrag+MountainClimbers10BodyBuilders+PlankWorkout55,Target:FullBodyEachRecruitwillhave145#platetocarrythroughouttheworkout8StationAMRAPDeckSquats(10)ReverseLunges(10)PushUps(10)Squats(10)PlatePress(10)JumpRope(50)BentOverRow(10)SitUps(10)Workout56,Target:LowerBodyEndurance,Cardio,TeamBuildingTeamChainDrag,fromlowertrainingareatoskidpan15MinuteStairClimbwithPacks

Workout57,Target:Cardio,ShoulderSprintMatPushSuicidesPartnerMatPushSuicidesThen2RoundsHighrisestairclimbwith2packsChainDrag(80Ft)DBSquattoPress(Thruster)+30DumbbellJackswith#253CountBattleRope(60)+PlankHoldWorkout58,Target:Calisthenics+FullBodyStrength,LowerBodyPlyometric20MinuteAMRAP50PullUps50SitUps50BoxJumps50Burpees50MountainClimbersThenEachRecruitCarries145#Plate100Squats100ChestPress100BentOverRow100PullOvers100SumoSquatsWorkout59,Target:LowerBody,Back6-MinuteStationsDeadlift(5)+JumpRopePullUp+RunnersPushUpsWalkingLungswithOHPVCSquatEachStepSitUpGetUpswith45#plate+PlankWorkout60,Target:GripStrength,Core8RoundsDeadHang(30sec)SitUps–(30Reps)RunnersPushUps(40Reps)LatMedBallToss(20Reps)SideBandWalks(40Ft)

Workout61,Target:Calisthenics,Plyometric1MinutePerExerciseLungeBurpeeHighJumpBurpeesSideRollBurpeesRotationalJumpBurpeeBurpeeSquatJumpsLateralJumpswithBurpeeHeelSlapBurpees3HopBurpeeMountainClimberBurpee(4Count)GrasshopperBurpees(Legouttoeachside)Workout62,Target:Cardio,LowerBody,Chest25MinuteStairClimbwithPacksThen2RoundsPushUps(10)70%100YrdSprint10BodyWeightSquatsRecoveryWalk100YrdsWalkingLunges100YrdsWorkout63,Target:LowerBody,Core,Shoulder5MinuteStations2RoundsDeadlift(5)+JumpropeDonkeyKicks(20),+ArnoldShoulderPress(10)BoxJumps(20)+LatMedBallWallToss(10R+L)20RunnersPushUps+10PullUpsWorkout64,Target:Cardio,Shoulders,PosterChainIPEStyle–Divideintowavesof6People1Sprintaroundautopile2xPackCarryBurnBuildingStairs3CountBattleRope(30)40FtPartnerChainDrag5TireFlips–FarmersCarryTireBackWorkout65,Target:Cardio,GripStrength,PosteriorChain3RoundsStairClimbWithBundlePackDBFarmersCarryAroundSingleFamilyBurnBuildingChainDragAroundSingleFamilyBurnBuilding

Workout66,Target:Cardio,Shoulder,GripStrengthRunAroundCarPileStairClimbwith1PackChainDragBattleRopesTireFarmersCarry+TireFlipsSandbagFarmersCarryAroundSingleFamilyBurnBuildingWorkout67,Target:Cardio,Core,LowerBodyStairRunWithHosePacks20MinuteWalk,Jog,SprintIntervalsthenChainDragTireFlipsSledgeHammerHitsWalkingLunges3CountBattleRopesWorkout68,Target:Recovery,GlutStrength,ShoulderEndurance2MinPerStations40FtR+LSideBandWalks10PushUps+10BandRows10PushUps/60JumpRopeThen3PeopleperBattleRopeStationBattleRopeVariations10Minutes20SecWork:40SecRest