31 1 start with a stair lap around dem run up and

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1. Start with a stair lap around Dem. - run up and down all the stairs starting by the
front doors
2. Lap around hockey rink right after stairs
3. Leg tucks - AMAP
4. Wall sit - 1 minute
5. Squats - 30
6. Crunches - 50
7. Penguins - 50
8. Hand release pushups - AMAP
Complete at least 3 iterations
Cool down:
(Stretch legs, arms, chest)
Hill Workout
(Lazerick Hill)
(Cardio, Leg, Agility)
(Hills and Steps are required)
Warm-Up
1 slow lap
Leg stretches (make the calves burn, stretch the pelvic)

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Main Workout
Going up Hill:
Sprint - 3x
Lateral (on both sides) - 3x
Lunges - 3x
3 step cuts - 3x
Back peddle -3x (Do last!!!)
Going up Stairs:
Sprint up stairs - 1x
Fast as you can
Don’t skip a step!!
Do 2 in a row!! (Superset)
Single leg up Steps (Both legs) - 2x
Cool -Down
2 slow laps
Leg stretches (make the calves burn, stretch the pelvic)
Very Important!!!
ACFT Specific:
(Buddy without Buddy):
(Callie Keller)
(APFT and ACFT prep)
Watch/timer is required
50 minutes

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Warm up:
Dynamic Stretches, 5 minute warmup jog
Main set/Main sets: (A buddy Workout without a buddy)
Between Each Exercise run 400 meters (¼ of mile), complete exercises for time of 400 meters
1.Hand release push ups **
2.Bicycle crunches(supine bicycle)**
3.Burpees (with push up)
4.Flutter kicks
5.Birds** ( )
6.Vertical leg raise**
7.Spiderman pushups
8.Arm haulers** ( )
9.Squats
If you finish before time:
If time after completion:
Prep for apft (2 minutes of push ups, 2 minutes of sit ups) 30 second rest (1 minute of push ups,
1 minute of sit ups) 30 second rest, repeat until time
Cool down:
Recovery Drill
ACFT Prep:
(JT Broecker; MSIV)
(Strength; Body Weight Workout)
(50 Mins; Pull-up bar required, resistance bands/chair optional)
Warmup: 10-15 Sec. each side/rep
1. Doorway stretches w/ arm extended back
2. Toe touches from standing position
3. Kneeling hip flexor stretch
Main Sets: T-Push Up and Leg Tucks
Set 1
1. Timed 2 minute max for T-Push Ups
a. 5 Minute Rest
2. 30 T-Push Ups
a. 5 Minute Rest
3. 20 T-Push Ups
a. 5 Minute Rest
4. 10 T-Push Ups
a. 5 Minute Rest

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Set 2
1. Max Leg Tucks (on pull-up bar)
a. 5 Minute Rest
2. 10 Regular Pull ups (resistance bands/chair optional)
a. 5 Minute Rest
3. 10 Regular Pull ups (resistance bands/chair optional)
a. 5 Minute Rest
Cool down: 10-15 Sec. each side/rep
1. Doorway stretches w/ arm extended back
2. Toe touches from standing position
3. Kneeling hip flexor stretch
4. Any additional stretches deemed necessary
Full Body (WITH LESS CARDIO):
Vacation Abs:
CDT McCarty
Focus: Core
Warm up (hold each for 1 min):
· Bend over, touch your toes, knees locked

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· Butterfly Stretch
· Thigh Stretch
· Single Leg Over
· Overhead Arm Pull
Main set (2 sets):
1. 10 sit-ups
2. 20 crunches
3. 10 side crunch
4. 10 other side crunch
5. 10 toe touches
6. 10 heal touches
7. 10 Russian twists
8. 20 butterfly kicks
Goal is to do each one as fast as possible without a break in between.