AOFP/CrossFit Austere Program DRAFT 1 Mr. Greg Glassman, Capt Wade Rutland, and Capt JT Williams. AOFP Austere Program
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1 AOFP/CrossFit Austr Program DRAFT 1 Mr. Grg Glassman, Capt ad Rutland, and Capt JT illiams AOFP Austr Program 1. Gnral. Th intnt of th Austr AOFP is to provid soldirs with an oprational fitnss routin that will produc th rquird physical, mntal, and motional fitnss to b ffctiv in today s contmporary oprating nvironmnt. Th program is dsignd to b flxibl and utilizd whil in garrison, th fild, or dployd to austr nvironmnts with only common military quipmnt and radily availabl local rsourcs (rocs and sand). Th purpos of th nin-w program is to maintain or nhanc combat fitnss, whil commrcial quipmnt is not availabl during dploymnt or training. Th program will provid an ffctiv routin until follow-on quipmnt, such as Olympic bars and plats, ar availabl. It is dsignd to b xcutd anywhr, anytim. All th rquird rsourcs can b procurd in thatr or asily pacd into a coupl of barrac s and dployd with th unit. 2. Equipmnt Ammo cans (7.62mm, 5.56mm,.50Cal, 25mm) Austr quipmnt Rocs 1/7
2 AOFP/CrossFit Austr Program DRAFT 1 Mr. Grg Glassman, Capt ad Rutland, and Capt JT illiams LAV III Tir atr Jrry Can 24 inch Box Jump 25 mm Ammo Can Roc and Ammo Cans Md Ball (Soccr Ball, Sand, and Duct Tap) 2/7
3 AOFP/CrossFit Austr Program DRAFT 1 Mr. Grg Glassman, Capt ad Rutland, and Capt JT illiams Austr Gym (rocs, ammo cans, P-Bars, mats, jump, md ball, sand bag, pull-up bar, rings, sipping rop, wall ball targt) 3/7
4 AOFP/CrossFit Austr Program DRAFT 1 Mr. Grg Glassman, Capt ad Rutland, and Capt JT illiams Equipmnt ights Ammo Can Nomnclatur Quantity / Siz Typ ight Contnts Cart 25mm APFSDS-T 30 rds PA lbs Sand Cart cal.50 4B/1T 100 rds M2A1 50 lbs Sand Cart 5.56mm ball clip 910 rds M2A1 30 lbs Sand Cart 7.62mm blt 4B/1T 220 rds M19A1 20 lbs Sand Jrry can 20 litrs lbs atr Sand bag 14 in 26 in lbs Sand LAV III tir and rim Approx 350 lbs NA 4/7
5 AOFP/CrossFit Austr Program DRAFT 1 Mr. Grg Glassman, Capt ad Rutland, and Capt JT illiams DAY 1 Monday DAY 2 Tusday DAY 3 dnsday DAY 4 Thursday DAY 5 Friday DAY 6 Saturday DAY 7 Sunday 1 Ivan Complt as many rounds as possibl in 20 minuts: - 70 pound push-prss (25mm ammo, 12 rps - 10 pull-ups and 3 rp rounds for tim of: - 50 pound front squat (sand bag) - Sit-ups Hln Thr rounds for tim of: mtr run - 50 pound dumbbll swing (.50 Cal ammo - 12 pull-ups Fiv rounds for tim of: -Run 400 mtrs -65 pound powr clan (Roc), 15 rps 2.4 m run 2 Camill Thr rounds for tim of: - Run 600 mtrs - 5 X (5 pull-ups, 10 push-ups, 15 squats) Tabata 20 sc wor, 10 sc rst for ight rounds pr xrcis: -doubl undrs - push-ups - sit-ups - pull-ups - squats For tim: - 15 handstand pushups - 3 L pull-ups - 12 handstand pushups - 6 L pull-ups - 9 handstand push-ups - 9 L pull-ups - 6 handstand push-ups - 12 L pull-ups - 3 handstand push-ups - 15 L pull-ups Fran and 9 rp rounds for tim of: -70 pound thrustrs (25mm ammo -Pull-ups and 3 rp rounds for total tim of: -140 pound dadlift (2 x 25mm ammo cans) -Handstand push-ups -Vrtical jump, 1 foot abov rach 3 4 5/7 Cindy Complt as many rounds as possibl in 20 minuts: -5 pull-ups -10 push-ups -15 squat Gagtown For tim: - Run 400 mtrs - 70 pound thrustrs (25mm ammo, 21 rps - 30 pull-ups - Run 800 mtrs - 30 pull-ups - 70 pound thrustrs (25mm ammo, 21 rps - Run 400 mtrs 10m run Complt as many rounds as possibl in 20 minuts of: - 60 pound X 10 dadlift (2 x 5.56mm ammo - 50 pound X 8 Hang powr clan (roc) - 70 pound X 6 Pushprss (25mm ammo Frln Four rounds for tim of: - 15 swings (.50 Cal ammo - 15 pull-ups Complt all 5 rounds for tim of: Pull-up/push-up/ squats and 3 rp rounds for tim of -65 pound clan (Roc) -Ring dips 0Vrtical jump, 1 foot abov rach Klly Fiv rounds for tim of: - Run 400 mtrs - 30 jumps, 24 inch - 30 wall-ball shots, 20 pound ball, targt tn ft abov ground Thr rounds for tim of: - Run 400 mtrs - 21 Burps - 21 pull-ups 5 m run
6 AOFP/CrossFit Austr Program DRAFT 1 Mr. Grg Glassman, Capt ad Rutland, and Capt JT illiams DAY 1 Monday DAY 2 Tusday DAY 3 dnsday DAY 4 Thursday DAY 5 Friday DAY 6 Saturday DAY 7 Sunday 5 6 RSR For tim: squats - 75 squats - 50 squats - 25 squats Angi For tim: pull-ups push-ups sit-ups squats Complt as many rounds as possibl in 20 minuts of: - 50 pound Clan (roc), 10 rps - 10 push-ups - Run 150 m Complt as many rounds as possibl in 20 minuts of: - 70 pound thrustrs (25mm ammo, 10 rps - 8 pull-ups - Run 150 m ith a continuously running cloc do on pullup th first minut, two pull-ups th scond minut, thr pull-ups th third minut... continuing as long as you ar abl. Us as many sts ach minut as ndd. Fiv rounds for tim: - 40 push-ups - 60 squats 10 m run For tim: sit-ups - 20 jumps, 24 inch squats m run Complt as many rounds in 20 minuts of: - waling lung 20 pounds (2 x B1T ammo cans), 10 stps -ightd pull-ups, with 20 pounds (7.62 4B1T Ammo, 10 rps *attach 7.62mm ammo can around wast, insrt combat blt through ammo can handl and adjust* For tim: mtr run - 25 (35 pound roc) C&J mtr run - 50 (35 pound roc) dadlifts mtr run - 75 (35 pound roc) squats (hugging roc). 7 Barbara Fiv rounds for tim with a thr minut bra btwn rounds: -20 pull-ups -30 push-ups -40 sit-ups -50 squats Four rounds for tim of: - 50 (5.56mm ammo squats (hugging ammo - Run 600 mtrs For tim: - 70 pound thrustrs (25mm ammo, 9 rps - 21 burps with 1 foot lap abov vrtical rach - 70 pound thrustrs, 15 rps - 15 burps with 1 foot lap abov vrtical rach - 70 pound thrustrs, 21 rps - 9 burps with 1 foot lap abov vrtical rach For tim: - 30 Box jumps, 24 inch - 30 ns to lbows - 30 wall ball, (20 pound ball, 10 ft. targt) - 30 md ball clans (20 pound ball) m run Thr rounds for tim of: - run 800 mtrs - 50 puch-ups - 50 Sit-ups 6/7
7 AOFP/CrossFit Austr Program DRAFT 1 Mr. Grg Glassman, Capt ad Rutland, and Capt JT illiams DAY 1 Monday DAY 2 Tusday DAY 3 dnsday DAY 4 Thursday DAY 5 Friday DAY 6 Saturday DAY 7 Sunday 8 Katrina For tim: -50 jumps, 24 inchs high -50 burps, jumping to 12 inchs abov rach -50 dadlifts (2 x 5.56mm ammo, 30 pounds -50 wall-balls, 20 pound ball, targt tn ft abov ground -50 clans (roc), 30 pound ball For tim: - 25 waling lung stps - 50 jumps, 24 inch - 20 doubl-undrs - 25 ring dips - 20 ns to lbows - 30 swings (.50 Cal ammo, 50 pounds - 30 sit-ups - 20 hang squat clans, 35 pound (roc) - 25 push prss (watr jrry), 45 pounds - 30 wall ball shots, 20 pound ball - 20 thrustrs, (25mm ammo 70 punds 5m run rps of: Handstand push-ups Ring dips Push-ups Complt as many rounds in twnty minuts of: - 70 pound push prss (25mm ammo 15 rps - 24 inch Box Jump, 15 rps - 15 sit-ups 9 Complt as many rounds in twnty minuts of: - 21 jumping ring pull-ups - 70 pound Thrustr (25mm ammo, 15 rps St-up th rings so thy ar about nin inchs blow your max rach and jump vigorously for ach rp. Count only th rps whr you go from full arm and shouldr xtnsion to chin ovr th rings. Complt as many rounds in twnty minuts of: - 5 Handstand push-ups - 12 Pull-ups Four rounds for tim of: - run 400 mtrs - 50 Squats For 15 intrvals: 20 sconds on/ 10 scond off 70-pound thrustrs (25mm ammo Ammo can must stay racd for duration of ach intrval. Thr rounds for tim of: - run 100 mtrs - 50 push-ups - run 100 mtrs - 50 sit-ups - run 100 mtrs - 50 squats - run 100 mtrs 7/7
#1 3 Rounds For Time: Run 800m 50 Air Squats. #2 10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats. #3 For Time: 200 Air Squats
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