Week 1
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…
Week 8
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-…
Week 3
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…
Week 9
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…
Gear List
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)
Post Workout
Calf Calf (Roller) Glute Groin Groin (Roller) Hamstring Hamstring (Roller) Hip External Rotator Hip Flexor IT Band IT Band (Roller) Lats Middle and Upper Back Middle Back Post-…
Movement Preparation
Ankles-Hips-Shoulders Starting Position: Left knee bent at 90 degrees, with foot flat on the ground. Right knee is on the ground with foot flexed and arms down at your side. Lean forward…
Nutrition Hydration Foot Care Injuries
Nutrition The 10 week program is intense. It requires that you eat properly in order to perform well. The goal is that you experience success with good eating habits and adopt them into your…
Deputy Sheriff Trainee Recruitment Process
Sheriff Human Resources screens all applications and supplemental information to identify qualified candidates. After screening, the more qualified candidates will be referred to the next step in the…
Week 10
Day 1 Movement Preparation Workout 1.5 mile run Set of 3 rounds Pull-ups 8-10 reps Crunches 30 reps Burpees 25 reps Rest 2:00 Set of 5 rounds Front Plank :30-1:00 hold…