WEEK 1

DAY 1 DAY 2 DAY 3

WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
4 Reps - 60 Sec. Rest Between 4 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 4 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 2
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Military Press are compound sets (no rest in TRX Row (SA) are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Med Ball Slams stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Med Ball Slams Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Tricep Press Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Upright Row TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Inverted Row
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
4 Reps - 60 Sec. Rest Between 4 Reps - 2 Min. Rest Between 5-15 Shuttle Run (30 Sec. 4 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
880 Meter Run Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 3
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
2 Reps - 2 Min. Rest Between 4 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 4 Reps - 60 Sec. Rest Between
300 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 4
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
4 Reps - 60 Sec. Rest Between 4 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 4 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 5
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Military Press are compound sets (no rest in TRX Row (SA) are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Med Ball Slams stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Med Ball Slams Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Tricep Press Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Upright Row TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Inverted Row
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
6 Reps - 60 Sec. Rest Between 6 Reps - 2 Min. Rest Between 5-15 Shuttle Run (30 Sec. 6 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
880 Meter Run Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 6
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
2 Reps - 2 Min. Rest Between 6 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 6 Reps - 60 Sec. Rest Between
300 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 7
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Military Press are compound sets (no rest in TRX Row (SA) are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Med Ball Slams stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Med Ball Slams Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Tricep Press Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Upright Row TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Inverted Row
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
6 Reps - 60 Sec. Rest Between 6 Reps - 2 Min. Rest Between 5-15 Shuttle Run (30 Sec. 6 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
880 Meter Run Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 8
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
6 Reps - 60 Sec. Rest Between 6 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 6 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 9
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
3 Reps - 2 Min. Rest Between 8 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 8 Reps - 60 Sec. Rest Between
300 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 10
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Military Press are compound sets (no rest in TRX Row (SA) are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Med Ball Slams stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Med Ball Slams Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Tricep Press Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Upright Row TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Inverted Row
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
8 Reps - 60 Sec. Rest Between 8 Reps - 2 Min. Rest Between 5-15 Shuttle Run (30 Sec. 8 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
880 Meter Run Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 11
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
8 Reps - 60 Sec. Rest Between 8 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 8 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 12
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
3 Reps - 2 Min. Rest Between 8 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 8 Reps - 60 Sec. Rest Between
300 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 13
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Military Press are compound sets (no rest in TRX Row (SA) are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Med Ball Slams stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Med Ball Slams Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Tricep Press Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Upright Row TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Inverted Row
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
6 Reps - 60 Sec. Rest Between 6 Reps - 2 Min. Rest Between 5-15 Shuttle Run (30 Sec. 6 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
880 Meter Run Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 14
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
6 Reps - 60 Sec. Rest Between 6 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 6 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 15
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Military Press are compound sets (no rest in TRX Row (SA) are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Med Ball Slams stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Med Ball Slams Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Tricep Press Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Upright Row TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Inverted Row
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
2 Reps - 2 Min. Rest Between 6 Reps - 2 Min. Rest Between 5-15 Shuttle Run (30 Sec. 6 Reps - 60 Sec. Rest Between
300 Yd. Shuttle Reps
880 Meter Run Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch
WEEK 16
DAY 1 DAY 2 DAY 3
WARM-UP WARM-UP WARM-UP
EXERCISES SETS TIME REST EXERCISES SETS TIME REST EXERCISES SETS TIME REST
Side Straddle Hops 1 20 sec. 10 sec. Stationary Squat 1 20 sec. 10 sec. Heel / Toe Raise 1 20 sec. 10 sec.
Long Strider 1 20 sec. 10 sec. Highland Fling 1 20 sec. 10 sec. Knee To Elbow Push-Up 1 20 sec. 10 sec.
Split Jack Forward 1 20 sec. 10 sec. Arm Circles 1 20 sec. 10 sec. Trunk Circles 1 20 sec. 10 sec.
Groiners 1 20 sec. 10 sec. Squat Drops 1 20 sec. 10 sec. Jump Thrust 1 20 sec. 10 sec.
Thrusts 1 20 sec. 10 sec. Mountain Climbers 1 20 sec. 10 sec. Split Squat Drops 1 20 sec. 10 sec.
Burpees 1 20 sec. 10 sec. Speed Skaters 1 20 sec. 10 sec. Wideouts 1 20 sec. 10 sec.
METCON METCON METCON
STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station STATION 1 NOTES: Exercises in each station
Alternating Plyo Push Up are compound sets (no rest in Pull-Ups are compound sets (no rest in TRX Pull Up are compound sets (no rest in
MB Arch Chops between). After each round is Hanging Knee Raises between). After each round is TRX Atomic Push Up between). After each round is
completed for the alloted amount of completed for the alloted amount of completed for the alloted amount of
STATION 2 STATION 2 STATION 2
time, the Marine will switch time, the Marine will switch time, the Marine will switch
Clap Push-up stations. Pullover stations. TRX Bicep Curl stations.
MB Figure 8's # Sets / Station = 3 Hanging Windmills # Sets / Station = 3 TRX Atomic Oblique Push Up # Sets / Station = 3
STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec. STATION 3 Time / Exercise = 30 sec.
Depth Push-up Rest Between Stations = 30 sec. Pushup w/Row Rest Between Stations = 30 sec. TRX Low Row Rest Between Stations = 30 sec.
MB Obliques Total METCON time = 20 min. Hanging Flutter Kicks Total METCON time = 20 min. TRX Crunch - Hands Total METCON time = 20 min.
STATION 4 STATION 4 STATION 4
Traveling Push-Up Pushups TRX Power Pull
MB Single Leg Chops Hanging Leg Lowers TRX Oblique Crunch - Hands
STATION 5 STATION 5 STATION 5
One-Arm Plyo Push-up Bicep Curl TRX Spider Man Push Up
MB Single Leg V-Ups Hanging Oblique Knee Raise TRX Pike
ENDURANCE ENDURANCE ENDURANCE
6 Reps - 60 Sec. Rest Between 6 Reps - 45 Sec. Rest Between 5-15 Shuttle Run (30 Sec. 6 Reps - 60 Sec. Rest Between
60 Yd. Shuttle Reps
110 Yd. Sprints Reps
Reps Continuous)
COOL DOWN COOL DOWN COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and GENERAL STRETCHES NOTES: Perform each stretch and
Chest Stretch hold for 30 seconds. 1 set each Neck Stretch hold for 30 seconds. 1 set each Chest Stretch hold for 30 seconds. 1 set each
Side Bend Stretch Quadricep Stretch Cross Body Stretch
Glute Stretch Shoulder Stretch Glute Stretch
Upper Back Stretch Sumo Stretch Hamstring Stretch
Hip Flexor Stretch Triceps Stretch Hip Flexor Stretch