Exercises to be performed

Include the following but are not limited to: 
Cross Countries; Bridges; Crunches (side, mid, lower and upper abdominal work); Push-ups (narrow, wide, shoulder width, inclined, declined, negatives, staggered, and suspended); Tripod Holds; Belly Angels; Side Leg Lifts; Crab Crawls; Jumping Jacks (Side straddle hops); Flutter Kicks; Reverse Curls for Abs; Sit-ups; Calf Raises; Knee Taps; Lunges (stationary and moving); Arm Rotations (vertical and lateral); Super-mans; Oblique Bridges; Mountain Climbers; Air Squats (wide and narrow); Swimmers; Kick Backs; Wall Sits; Star Jumpers; Duck Walk; Squat Thrusts; Side Leg Lift; Burpies; Body Builders; Bicycle Crunches; Bear Crawl; Reach Through; Half-Jumping Jacks; Half Sit-ups; Dips (bars, mat, chair); Fire Hydrants; Reach-ups; lizards; running (sprinting and short distance); Jumping Movements; Fall Recovery Drills; Rolling; Bending; Squatting; Twisting; Reaching; Impact drills with hand and ASP Baton; Carry 50lbs; Drag 150lbs; Pushing and pressing weight; Physical Readiness Test (PRT); Job Task Scenario (JTS); Tire Flips; TRX Suspension work (inverted push-ups; suspension push-ups); Wall Ball; Kettle Bell Swings; Windshield Wipers with bar; Jump Rope; Rope Tabata/Wave work;

Equipment to be utilized
Core Balls “Wilson’s” (12lb to 18lb); Medicine Balls (12lb to 20lb); Kettle Bells (10lb to 60lb); Blasting TRX Suspension Cables; Ropes; Jump Ropes; Mats; Punching Bags; Strike Bags; Treadmills; Elliptical Machines; Stationary Bicycles; Gloves; Focus Mitts; Training Batons; Protective Clothing and Gear; Pull-up Bars; Dip Bars; Stationary Walls, Portable fence obstacles; Tires; Red Man Training pistols / Blue Training pistols; Training knives; Fit Deck Cards (Body weight; Stretch; Navy Seals; Combat; Pull-up; Kettle Bell; Agility/Speed; Core Blast; Medicine Ball); 45lb Barbell; Tires

Warm-up; Cool Down and Stretching

WARM-UP and Stretching:
Consists of light jogging followed by the following protocol:

  1. Jog approximately 100 meters; high knees jog; kick-backs; side lateral movement (right and left); rotation jog (hip rotation swivel right and left); high skip movement; return to normal jog.
  2. Stretching:  Butterfly; Modified Hurdler (right and left); straddle (right and left); truck extension; glute stretch (right and left); Hip stretch; Quadriceps stretch; Calf stretch (right and left); shoulder stretch (right and left); Triceps stretch (right and left); Neck stretch (center, right , back, left); Chest stretch; Hamstring stretch; Hip/back stretch; Lower Back stretch; Back and Arms stretch

Cool Down:

  1. Light jogging
  2. Arm Swings
  3. Stretching as indicated above.

Stretching:
Consisting of the following movements:

Upper Body:

Middle Body

Lower Body:

Exercises Broken Down Into Anatomical Positions:
Lower Body:

Full Body:

Middle Body:

Upper Body:

**The lists above are ever changing and fully inclusive and comprehensive to meet the needs of a modern application to physical fitness training**  Review www.crossfit.com  or www.fitdeck.com google any of the exercises for a description and video.

***Warm-ups; Stretching and Cool Downs are at a minimum 15 minutes in length***