USMC COMBAT CONDITIONING - WEEK 1 USMC COMBAT CONDITIONING - WEEK 2
Dynamic Warm-Up: Front Skip Drill, Slow Carioca Drill. Dynamic Warm-Up: Cone Box Drills
Core - Plank Position. Core - Plank Position.
Event: For time - Event: AMRAP for 20 minutes of the following:
**800m Run **Pull-Ups x5
**Med Ball Lunges x25 (bear hug) **Push-Ups x10
MONDAY **600m Run MONDAY **Air Squats x15
**Med Ball Deadlifts x50 Cool Down
**400m Run Flexibility - PNF Stretching
**Med Ball Squats x75 (bear hug)
Cool Down
Flexibility - PNF Stretching
Dynamic Warm-Up: High Foot Lunge, Lateral Jumping Jacks, Dynamic Warm-Up: Front Skip, High Foot Lunge, Falling
Jumping and Landing Drills Start Sprints
Core - Crunch/Hyper Extension Series Core - Med Ball Core Series
Event: AMRAP for 20 minutes of the following: Event: 5 rounds for time of the following:
**Push Press x12 (65#) **Run 400m
TUESDAY **Pull-Ups x10 TUESDAY **Power Cleans x15 (75#)
Cool Down Cool Down
Flexibility - DROM Flexibility - DROM
Dynamic Warm-Up: Agility Ladder 2 in/2 out, Zig Zag, Dynamic Warm-Up: Running Mechanics Drills
Nike Shuffle Event -
Event - **3 Mile Timed Run
**3 Mile Ruck March, 40# Core Specific - Buddy Exercise Ab Series
**Push Up and Squat Series with Rucksack Cool Down
WEDNESDAY Cool Down WEDNESDAY Flexibility - PNF Stretching
Flexibility - PNF Stretching
Dynamic Warm-Up: Front Skip, A-Skips Forward & Lateral Dynamic Warm-Up: Agility Ladder 2 in/2 out, 2 in Scissors,
Event: For time - Jump Scotch
**Run 400m **Thruster x15 (65#) Event: 5 rounds for time of the following:
**Pull-Ups x21 **Run 400m **Deadlift x15 (95#)
**Thruster x9 (65#) **Pull-Ups x9 **Run 400m
THURSDAY **Run 400m **Thruster x21 (65#) THURSDAY **Sit-Ups x15
**Pull-Ups x15 Cool Down
Core - Med Ball Sit and Reach, Crazy Eights, Bicycles Flexibility - DROM
Cool Down
Flexibility - DROM
Dynamic Warm-Up: Running Mechanics Drills Dynamic Warm-Up: A-Skips, Lateral A-Skips, Falling Starts
Event - Event: 5 rounds for time (3 minute break between rounds) -
**Boots and Utes Run - 1.5 Miles **Pull-Ups x20
Core Specific - Buddy Exercise Ab Series **Push-Ups x30
Cool Down **Sit-Ups x40
FRIDAY Flexibility - Static Stretching FRIDAY **Air Squats x50
Cool Down
Flexibility - Static Stretching
USMC COMBAT CONDITIONING - WEEK 3 USMC COMBAT CONDITIONING - WEEK 4
Dynamic Warm-Up: Cone K Drill (with and without ruck) Dynamic Warm-Up: High Foot Lunge, Lateral Jumping Jacks,
Event - Jumping and Landing Drills.
**5 Mile Ruck March, 50# Event - 21-15-9 reps of the following for time:
Core - Med Ball Core Series **Thruster (95#)
Cool Down **Pull-Ups
MONDAY Flexibility - PNF Stretching MONDAY Core - Plank Position.
Cool Down
Flexibility - PNF Stretching
Dynamic Warm-Up: A-Skips, Lateral A-Skips, Vertical Dynamic Warm-Up: Running Mechanics Drills
Skips, Falling Starts Core - Med Ball Core Series
Event - AMRAP for 20 minutes of the following: Event - 9 minute Walk/Jog/Sprint Intervals.
**Dumbbell Snatch x10 Left (35#) Cool Down
**Dumbbell Snatch x10 Right (35#) Flexibility - DROM
TUESDAY **Pull-Ups x12 TUESDAY
Core - Plank Position.
Cool Down
Flexibility - Buddy Assisted Stretching
Dynamic Warm-Up: Clean and Jerk Odd Objects Dynamic Warm-Up: Front Skip Drill, Slow Carioca Drill.
Event - For time, complete the following: Event - 15-12-9-6-3 reps for total time of the following:
**Box Jumps x50 @ 24" Height **Cleans (95#)
**Burpees x50, with jump of at least 12" **Ring Dips
**Ball Slams x50 (20#) **Vertical Jumps, 1 foot above reach
WEDNESDAY **Ball Cleans x50 (20#) WEDNESDAY Core Specific - Buddy Exercise Ab Series
Core Specific - Buddy Exercise Ab Series Cool Down
Cool Down Flexibility - DROM
Flexibility - DROM
Dynamic Warm-Up: Bear Crawl, Crab Walk, Pack Strap Carry Dynamic Warm-Up: Front Squat Review, Range of Motion
Core - Crunch/Hyper Extension Series Event -
Event - AMRAP for 20 minutes of the following: **Front Squat - 5 sets of 5 reps
**Handstand Push-Ups x5 Core - Med Ball Sit and Reach, Crazy Eights, Bicycles
**Pull-Ups x15 Cool Down
THURSDAY **Air Squats x25 THURSDAY Flexibility - PNF Stretching
Cool Down
Flexibility - PNF Stretching
Dynamic Warm-Up: Deadlift Review, Range of Motion Dynamic Warm-Up: Agility Ladder 2 in/2 out, 2 in Scissors,
Event - Jump Scotch
**Deadlift - 5 sets of 5 reps Event - 15-12-9-6-3 reps for total time of the following:
Cool Down **Deadlift (185#)
Flexibility - Static Stretching **Handstand Push-Ups
FRIDAY FRIDAY Cool Down
Flexibility - Buddy Assisted Stretching
USMC COMBAT CONDITIONING - WEEK 5 USMC COMBAT CONDITIONING - WEEK 6
Dynamic Warm-Up: Cone Box Drill Dynamic Warm-Up: Front Skip Drill, Slow Carioca Drill.
Core - Crunch/Hyper Extension Series Event - For time:
Event - 3 rounds for time of the following: **Pull-Ups x100
**Run 400m **Push-Ups x100
**Dumbbell Swing x21 (50#) **Sit-Ups x100
MONDAY **Pull-Ups x12 MONDAY **Air Squats x100
Cool Down Cool Down
Flexibility - DROM Flexibility - PNF Stretching
Dynamic Warm-Up: Snatch Review, Range of Motion Dynamic Warm-Up: Running Mechanics Drills
Event - Core - Med Ball Core Series
**Power Snatch - 5 sets of 5 reps Event -
Cool Down **Boots and Utes Run - 4 Miles
Flexibility - Static Stretching Cool Down
TUESDAY TUESDAY Flexibility - Buddy Assisted Stretching
Dynamic Warm-Up: Bear Crawl, Crab Walk, Pack Strap Carry Dynamic Warm-Up: Agility Ladder 2 in/2 out, 2 in Scissors,
Event - 3 rounds for time of the following: Jump Scotch
**Run 600m Event - 21-18-15-12-9-6-3 reps of the following:
**5 rounds of 5 pull-ups, 10 push-ups, 15 air squats **Overhead Squat (45#)
Core - Med Ball Core Series **Sit-Ups
WEDNESDAY Cool Down WEDNESDAY Cool Down
Flexibility - PNF Stretching Flexibility - Static Stretching
Dynamic Warm-Up: Deadlift Review, Range of Motion Dynamic Warm-Up: Back Squat Review, Range of Motion
Event - Event -
**Deadlift - 5 sets of 3 reps **Back Squat - 5 sets of 3 reps
Cool Down Core - Crunch/Hyper Extension Series
Flexibility - Static Stretching Cool Down
THURSDAY THURSDAY Flexibility - PNF Stretching
Dynamic Warm-Up: Agility Ladder 2 in/2 out, Zig Zag, Dynamic Warm-Up: Box Drill (with and without ruck)
Nike Shuffle Event -
Core - Plank Position. **6 Mile Ruck March, 60#
Event - 5 rounds for time of the following: Core - Plank Position.
**Run 400m Cool Down
FRIDAY **Box Jumps x30 @ 24" FRIDAY Flexibility - Static Stretching
**Wall Ball Shots x30 @ 20# with 10' target
Cool Down
Flexibility - DROM
USMC COMBAT CONDITIONING - WEEK 7 USMC COMBAT CONDITIONING - WEEK 8
Dynamic Warm-Up: A-Skips, Lateral A-Skips, Vertical Dynamic Warm-Up: Front Skip Drill, Slow Carioca Drill.
Skips, Falling Starts Core - Plank Position.
Event - 5 rounds for time of the following: Event - For time, round to nearest 30 seconds:
**Cleans x12 (135#) **Lunge x400 meters
**Wall Ball x20 @ 20# ball, target 10' above ground Cool Down
MONDAY Core - Crunch/Hyper Extension Series MONDAY Flexibility - Static Stretching
Cool Down
Flexibility - DROM
Dynamic Warm-Up: I Test/Shuttle Test Dynamic Warm-Up: Jog, Deep Squats
Event - For time: Core - Crunch/Hyper Extension Series
**Handstand Push-Ups x15 **L-Pull-Ups x9 Event: AMRAP for 20 minutes of the following:
**L-Pull-Ups x3 **Handstand Push-Ups x6 **Handstand Push-Ups x7
**Handstand Push-Ups x12 **L-Pull-Ups x12 **Pull-Ups x10
TUESDAY **L-Pull-Ups x6 **Handstand Push-Ups x3 TUESDAY Cool Down
**Handstand Push-Ups x9 **L-Pull-Ups x15 Flexibility - PNF Stretching
Cool Down
Flexibility - PNF Stretching
Dynamic Warm-Up: Deadlift Review, Range of Motion Dynamic Warm-Up: Bear Crawl, Crab Walk, Pack Strap Carry
Event - Core Specific - Buddy Exercise Ab Series
**Deadlift - 5 sets of 1 rep Event -
Core - Med Ball Sit and Reach, Crazy Eights, Bicycles **Boots and Utes Run - 4 Miles
Cool Down Cool Down
WEDNESDAY Flexibility - Buddy Assisted Stretching WEDNESDAY Flexibility - Buddy Assisted Stretching
Dynamic Warm-Up: Agility Ladder 2 in/2 out, Zig Zag, Dynamic Warm-Up: High Foot Lunge, Lateral Jumping Jacks,
Nike Shuffle Jumping and Landing Drills.
Event - For time: Event - 5 rounds for time of the following:
**Run 400m **Pull-Ups x30 **Thrusters x15 (95#)
**Thrusters x21 (95#) **Thrusters x21 (95#) **Run 400m
THURSDAY **Pull-Ups x30 **Run 400m THURSDAY Core - Med Ball Core Series
**Run 800m Cool Down
Core Specific - Buddy Exercise Ab Series Flexibility - PNF Stretching
Cool Down
Flexibility - DROM
Dynamic Warm-Up: Running Mechanics Drills Dynamic Warm-Up: Cone Box Drill
Core - Med Ball Core Series Event: AMRAP for 20 minutes of the following:
Event - 2 rounds of 9 minute Walk/Jog/Sprint Intervals. **Sit-Ups x21
Cool Down **Back Extensions x21
Flexibility - PNF Stretching Cool Down
FRIDAY FRIDAY Flexibility - Static Stretching
USMC COMBAT CONDITIONING - WEEK 9 USMC COMBAT CONDITIONING - WEEK 10
Dynamic Warm-Up: Agility Ladder 2 in/2 out, Zig Zag, Dynamic Warm-Up: Deadlift Review, Range of Motion
Nike Shuffle Event -
Event - 21-18-15-12-9 reps for total time, all with 95#: **Deadlift - 5 sets of 3 reps
**Deadlift Core - L-Pull-Ups, Knees to Elbow, 3x10 of each
**Hang Power Clean Cool Down
MONDAY **Front Squat MONDAY Flexibility - DROM
**Push Jerk
Core - Plank Position
Cool Down
Flexibility - DROM
Dynamic Warm-Up: Bear Crawl, Crab Walk, Pack Strap Carry Dynamic Warm-Up: Agility Ladder 2 in/2 out, 2 in Scissors,
Core - Crunch/Hyper Extension Series Jump Scotch
Event - Core - Med Ball Sit and Reach, Crazy Eights, Bicycles
**Boots and Utes Run - 1.5 Miles Event - 3 rounds for time of the following:
Cool Down **Air Squats x50
TUESDAY Flexibility - PNF Stretching TUESDAY **Run 800m
Cool Down
Flexibility - PNF Stretching
Dynamic Warm-Up: I Test/Shuttle Test Dynamic Warm-Up: Bear Crawl, Crab Walk, Pack Strap Carry
Event - For time: Core - Crunch/Hyper Extension Series
**Pull-Ups x100 Event: AMRAP for 20 minutes of the following:
Core Specific - Buddy Exercise Ab Series **Pull-Ups x10
Cool Down **Push-Ups x20
WEDNESDAY Flexibility - Static Stretching WEDNESDAY Cool Down
Flexibility - Static Stretching
Dynamic Warm-Up: Cone "K" Drill Dynamic Warm-Up: Front Skip Drill, Slow Carioca Drill.
Event - For time: Event - 3 rounds for time of the following:
**Burpees x100, jumping to 8' reach height **Sit-Ups x50
Cool Down **Back Extensions x30
Flexibility - DROM Cool Down
THURSDAY THURSDAY Flexibility - DROM
Dynamic Warm-Up: Running Mechanics Drills Dynamic Warm-Up: Jogging
Core - Med Ball Core Series Core - Med Ball Core Series
Event - Event - 2 rounds of 9 minute Walk/Jog/Sprint Intervals.
**3 Mile Timed Run Cool Down
Cool Down Flexibility - PNF Stretching
FRIDAY Flexibility - PNF Stretching FRIDAY
USMC COMBAT CONDITIONING - WEEK 11 USMC COMBAT CONDITIONING - WEEK 12
Dynamic Warm-Up: Back Squat Review, Range of Motion Dynamic Warm-Up: Front Skip Drill, Slow Carioca Drill.
Event - Core - Plank Position.
**Back Squat - 5 sets of 1 rep Event: For time -
Core - Crunch/Hyper Extension Series **800m Run
Cool Down **Med Ball Lunges x25 (bear hug)
MONDAY Flexibility - Buddy Assisted Stretching MONDAY **600m Run
**Med Ball Deadlifts x50
**400m Run
**Med Ball Squats x75 (bear hug)
Cool Down
Flexibility - PNF Stretching
Dynamic Warm-Up: Running Mechanics Drills Dynamic Warm-Up: High Foot Lunge, Lateral Jumping Jacks,
Core - Med Ball Core Series Jumping and Landing Drills
Event - Core - Crunch/Hyper Extension Series
**Boots and Utes Run - 5 Miles Event: AMRAP for 20 minutes of the following:
Cool Down **Push Press x12 (65#)
TUESDAY Flexibility - Static Stretching TUESDAY **Pull-Ups x10
Cool Down
Flexibility - DROM
Dynamic Warm-Up: Agility Ladder 2 in/2 out, Zig Zag, Dynamic Warm-Up: Agility Ladder 2 in/2 out, Zig Zag,
Nike Shuffle Nike Shuffle
Event: AMRAP for 20 minutes of the following: Event -
**Power Clean x7 (95#) **3 Mile Ruck March, 40#
**Pull-Ups x12 **Push Up and Squat Series with Rucksack
WEDNESDAY Core Specific - Buddy Exercise Ab Series WEDNESDAY Cool Down
Cool Down Flexibility - PNF Stretching
Flexibility - PNF Stretching
Dynamic Warm-Up: Cone Box Drill Dynamic Warm-Up: Front Skip, A-Skips Forward & Lateral
Event - 5 rounds for time of the following: Event: For time -
**Push Jerks x15 (95#) **Run 400m **Thruster x15 (65#)
**Sit-Ups x30 **Pull-Ups x21 **Run 400m
**Run 400m **Thruster x9 (65#) **Pull-Ups x9
THURSDAY Cool Down THURSDAY **Run 400m **Thruster x21 (65#)
Flexibility - Static Stretching **Pull-Ups x15
Core - Med Ball Sit and Reach, Crazy Eights, Bicycles
Cool Down
Flexibility - DROM
Dynamic Warm-Up: A-Skips, Lateral A-Skips, Vertical Dynamic Warm-Up: Running Mechanics Drills
Skips, Falling Starts Event -
Core - Crunch/Hyper Extension Series **Boots and Utes Run - 1.5 Miles
Event - 10 rounds for time of the following: Core Specific - Buddy Exercise Ab Series
**Walking Lunge x10 Cool Down
FRIDAY **Push-Ups x20 FRIDAY Flexibility - Static Stretching
Cool Down
Flexibility - DROM
