15th Cycle: 1.4

Squats (Max: 245)

Weight	Reps
160lbs	5
180lbs	5
205lbs	5

Front Squats

Weight	Sets	Reps
105lbs	5	10

Good Mornings

Weight	Sets	Reps
95lbs	5	10

Situps

Sets	Reps
5	15

15th Cycle: 1.3

Bench Press (Max: 225lbs)

Weight	Reps
145lbs	5
165lbs	5
190lbs	5

Barbell Rows

Weight	Sets	Reps
115lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	4	10

DB Hammer Curls

Weight	Sets	Reps
25	3	10

Comparisons

When you start to compare yourself with someone else instead of being jealous, be grateful. Grateful that they were able to accomplish so much. If they can do something, then you can do something. It might not happen today or tomorrow, but as long as you are moving forward, even if it is only one inch at a time, then you are moving in the right direction.

-Coach Moore

Hill Sprints

Distance	Sets	Reps
Vic Park Hill	2	5

15th Cycle: 1.2

Deadlift (Max: 275lbs)

Weight	Reps
175lbs	5
205lbs	5
235lbs	7

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Ab Wheel

Sets	Reps
4	10

15th Cycle: 1.1

Military Press (Max: 145lbs)

Weight	Reps
95lbs	5
110lbs	5
120lbs	6

Dumbbell Incline Bench

Weight	Sets	Reps
45lbs	5	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	2

Dips (Bands)

Set	Reps
1	14
2	10
3	10
4	8
5	8

Earn It

"Earn it. Be worthy. Don't waste it. Two centuries of warriors look up from their graves in this dark hour, they look up from the rubble of the World Trade Center, and their message is, "Earn it." We can never truly earn what has been purchased at the ultimate price, but we can do our best."

-Lt. Col. Dave Grossman & Loren W. Christensen

Sprints

Distance	Reps
40yds	15

14th Cycle: 3.4

Squats (Max: 235)

Weight	Reps
160lbs	5
200lbs	3
225lbs	1

Front Squats

Weight	Sets	Reps
100lbs	5	10

Good Mornings

Weight	Sets	Reps
90lbs	5	10

Situps

Sets	Reps
5	15

14th Cycle: 3.3

Bench Press (Max: 220lbs)

Weight	Reps
165lbs	5
185lbs	3
205lbs	1

Barbell Rows

Weight	Sets	Reps
110lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	3	10

DB Hammer Curls

Weight	Sets	Reps
25	2	10

Physical Training as Self Overcoming

A strong, healthy body is the only fit conveyance for a strong, healthy mind. Barring severe handicap or condition, a man’s sole reason for being soft, frail, or obese is because he is lazy and undisciplined. If he is lazy and undisciplined physically, it is because he is lazy and undisciplined mentally, and spiritually.

-Paul Waggener

Sprints

Distance	Reps
50yds	5
100yds	5
50yds	5

14th Cycle: 3.2

Deadlift (Max: 265lbs)

Weight	Reps
195lbs	5
225lbs	3
250lbs	4

DB Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Leg Curls

Weight	Sets	Reps
100lbs	5	10

Ab Wheel

Sets	Reps
3	10

14th Cycle: 3.1

Military Press (Max: 140lbs)

Weight	Reps
105lbs	5
120lbs	3
130lbs	3

Dumbbell Incline Bench

Weight	Sets	Reps
40lbs	5	10

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	1

Dips (Bands)

Set	Reps
1	15
2	11
3	7
4	7
5	7
6	3

14th Cycle: 2.4

Squats (Max: 235)

Weight	Reps
160lbs	3
185lbs	3
210lbs	3

Front Squats

Weight	Sets	Reps
100lbs	5	10

Leg Curls

Weight	Sets	Reps
100lbs	5	10

Situps

Sets	Reps
5	15

14th Cycle 2.3

Bench Press (Max: 220lbs)

Weight	Reps
150lbs	3
175lbs	3
195lbs	2

Barbell Rows

Weight	Sets	Reps
110lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
25	3	10

Make Your Ancestors Proud

Sprints

Distance	Sets	Reps
60yds	1	5
100yds	1	3

Walking

Time

45mins

14th Cycle: 2.2

Deadlift (Max: 265lbs)

Weight	Reps
185lbs	3
215lbs	3
240lbs	6

Good Mornings

Weight	Sets	Reps
90lbs	5	10

Ab Wheel

Sets	Reps
3	10

14th Cycle: 2.1

Military Press (Max: 140lbs)

Weight	Reps
100lbs	3
115lbs	3
125lbs	4

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	1

Dips (Bands)

Sets	Reps
1	15
2	15
3	10
4	10
5	10

Farmer Walks

Weight	Sets	Distance
75lbs	1	Up/Back

Walking

Time

45mins

Keep the Fire Burning

This life is trial and ordeal: 

You will be tested. 

This world will try everything in its power to extinguish your flames and leave your ashes cold.   

Opposition will rise up against you, and the struggles that you experience may sometimes threaten to overwhelm- the storms so violent and sudden that they will seem without end. 

The truth is, there is no end to struggle save death. 

While we live, we must commit ourselves to this understanding, and allow it to shape our approach to life as one that always comes from a place of strength.

-Paul Waggener

Ruck March (Trail)

Distance	Time	Weight
7.6 miles	2:33:09	35lbs

14th Cycle: 1.4

Squats (Max: 235)

Weight	Reps
150lbs	5
175lbs	5
200lbs	6

Front Squats

Weight	Sets	Reps
100lbs	5	10

Leg Curls

Weight	Sets	Reps
100lbs	5	10

Farmer Walks

Weight	Sets	Distance
75lbs	1	Up/Back

14th Cycle: 1.3

Bench Press (Max: 220lbs)

Weight	Reps
140lbs	5
165lbs	5
190lbs	4

Barbell Rows

Weight	Sets	Reps
110lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Overhead Carries

Weight	Sets	Distance
70lbs	1	Lap
70lbs	1	Up/Back

Walking

Time

45mins

The Warpath

"I can tell you what path I'm on and what path I strive to stay on.  That is the warpath.  That's the path I'm on.  The warpath.  A path of war. Cause to me, warpath means moving toward a battle, a fight, towards war.  And that is what I am doing and that is what I've always been doing.  Whether it was the actual war against our nations enemies or the war against my own weaknesses.  That is what I am doing.  Preparing and sharpening my sword and honing my skills and maintaining the unmitigated daily discipline in all things.  And the warpath is just that, its a path, its a route, it leads somewhere.  And so you ask, 'where does it lead?'  And yes, yes it can lead to war and that's fine.  In fact, I am waiting and I am ready.  Because the warpath is a war against weakness and so it leads to strength.  Its a war against ignorance and so it leads to knowledge.  Its a war against confusion, and so it delivers understanding.  And the path, the warpath, leads to control and leads to ownership of your life.  And that to me is the warpath.  The path of fire and adversity.  The path of blood and of sweat and of suffering.  The warpath is the preeminent path of discipline which is why it leads to freedom and beyond that.  In the end, the warpath leads to peace."

-Jocko Willink

Sprints

Distance	Sets	Reps
60yds	2	5

Bear Crawls

Distance	Reps
20yds	3

Walking

Time

45mins

14th Cycle: 1.2

Deadlift (Max: 265lbs)

Weight	Reps
175lbs	5
200lbs	5
225lbs	5
275lbs	1
300lbs	1

Good Mornings

Weight	Sets	Reps
90lbs	5	10

Ab Wheel

Sets	Reps
3	10

14th Cycle: 1.1

Military Press (Max: 140lbs)

Weight	Reps
90lbs	5
105lbs	5
120lbs	5

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	1

Dips (Bands)

Sets	Reps
1	15
2	15
3	6
4	6
5	6

Farmer Walks

Weight	Sets	Distance
75lbs	1	Lap
75lbs	1	Up/Back

Walking

Time

45mins

What Is Our Responsibility?

Sprints

Distance	Sets	Reps
60yds	2	5

Walking

Time

30mins

14th Cycle: 1.4

Squats (Max: 235)

Weight	Reps
150lbs	5
175lbs	5
200lbs	5

Leg Press

Weight	Sets	Reps
185lbs	5	10

Leg Curls

Weight	Sets	Reps
100lbs	5	10

14th Cycle: 1.3

Bench Press (Max: 220lbs)

Weight	Reps
140lbs	5
165lbs	5
190lbs	2
135lbs	5

Barbell Rows

Weight	Sets	Reps
105lbs	5	10

Dumbbell Military Press

Weight	Sets	Reps
35	5	10

Front Plate Raise

Weight	Sets	Reps
25lbs	1	10

Pushups

Sets	Reps
2	11