Air S quats Starting Position: Standing with feet more than shoulder width apart. Squat as deep as possible with hips back and heels on the ground. At the same time, lift both arms to shoulder height. Explode from the squat position, contracting glutes and return to starting position. Broad Jump...

The purpose of this 10-week fitness program is to assist you in successfully completing the Physical Training Portion of the Orange County Sheriff’s Regional Training Academy. The Academy has very high standards utilizing solid discipline requirements with an emphasis on physical conditioning. The Academy is a highly rigorous program which...

Day 1 Movement Preparation Workout 1.5 mile run Forward Plank 1:00 hold Side Planks :30 each side Frog Squat :30 seconds Set of 4 rounds Elbows to knees 15 reps Broad Jump 10 reps Pull-ups 5-10 reps Push-ups 10 reps Skaters 10 reps (each leg, 2 count) 1.5 mile run...

Day 1 Movement Preparation Workout 1.5 mile run Set of 6 rounds Push-ups 15 reps Squat Thrusts 15 reps Sit-ups 15 reps Mountain Climbers 15 reps 100 yd. run 1.5 mile run Post-workout regeneration Day 2 Movement Preparation Workout Set of 2 rounds Forward Plank 1:00 Side Plank :30 sec...

Day 1 Movement Preparation Workout 1.5 mile run Set of 8 rounds Push-ups 10 Squat thrusts 10 Sit-ups 10 Mountain Climbers 10 Set of 2 rounds Forward Plank :30 seconds Side Plank :30 seconds each side Frog squat :30 seconds Hand Gripper 5 reps/Hold for 10 seconds each rep 1.5...

Day 1 Movement Preparation Workout Assessment test: 2 minute timed push-ups 2 minute timed sit-ups 40 yd. sprint 3.0 mile run Post-workout regeneration Day 2 Movement Preparation Workout 1 Mile Run Max pull ups Set of 6 rounds Push-ups : 10 reps Squat Thrusts : 10 reps Sit-ups : 10...

Day 1 Movement Preparation Workout 1.0 mile run Forward Plank 1:00-1:30 hold Side Plank 1:00 hold each side Frog Squat 1:00 hold 1.0 mile run Set of 4 rounds Hand release Push-ups 10-15 reps Pull-ups 8-10 reps Crunches 20-30 reps Rest 2:00 1.0 mile run Post-workout regeneration Day 2 Movement...

Day 1 Movement Preparation Workout Set of 4 rounds Pull-ups 3-5 reps Air Squats 10 reps Skaters 10 reps Farmers Carry 50 yds. Crunches 10 reps 2.0 mile run Post-workout regeneration Day 2 Movement Preparation Workout Set of 10 rounds Push-ups 10 reps Squat Thrusts 10 reps Sit-ups 10 reps...

Day 1 Movement Preparation Workout 3.0 mile run Set of 8 rounds Push-ups 25 reps Squat Thrusts 25 reps Sit-ups 25 reps Mountain Climbers 25 reps 100 yd. run Post-workout regeneration Day 2 Movement Preparation Workout Set of 5 rounds Air Squats 25 reps Burpees 25 reps Rest 2:00 Crunches...

Foam Roller GPS or pedometer to measure running Band for stretching Running shoes Pull up band Hand Gripper 25 pound dumbbells or kettle bells for farmer’s carry (one side each)