LEO-fit (Workouts 25-48)

WEEK 7   3,3,3+ (last set 3+ =do as many reps as possible, safely)

Workout #25
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 3 reps @70% of your 1 rep max lift
     1 set of 3 reps @80% of your 1 rep max lift
     1 set of 3+ reps @90% of your 1 rep max lift
Workout Session
Rookie Level (4 rounds for total time) 25 goblet squats (45lbs M/30lbs W) 25 hip thrusts & 25 toe touches. 

Officer Level (4 rounds for total time) 25 goblet squats (55lbs M/40lbs W) 25 hip thrusts & 25 toe touches.

LEO-fit Level (4 rounds for total time) 25 goblet squats (65lbs M/50lbs W) 25 hip thrusts & 25 toe touches. 

Workout #26
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 3 reps @70% of your 1 rep max lift
     1 set of 3 reps @80% of your 1 rep max lift
     1 set of 3+ reps @90% of your 1 rep max lift
Workout Session
Rookie Level (for total time) 20 push presses (45lb bar M/ 10lbs dumbells W) run .50 mile 20 push presses (45lb bar M/ 10lbs dumbells W)

Officer Level (for total time) 20 push presses (95lbs M/ 45lbs W) run 1 mile 20 push presses (95lbs M/ 45lbs W)

LEO-fit Level (for total time) 20 push presses (115lbs M/ 75lbs W) run 1 mile 20 push presses (115lbs M/ 75lbs W)

Workout #27
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 3 reps @70% of your 1 rep max lift
     1 set of 3 reps @80% of your 1 rep max lift
     1 set of 3+ reps @90% of your 1 rep max lift
Workout Session
Rookie Level- (for total time) 10 jumping pull-ups, 20 dumbbell swings (25lbs M/ 10lbs W) 30 power cleans (65lbs M/ 45lbs W) 20 dumbbell swings (25lbs M/ 10lbs W) & 10 jumping pull-ups.

Officer Level- (for total time) 10 jumping or pull-ups, 20 dumbbell swings (35lbs M/ 20lbs W) 30 power cleans (95lbs M/ 65lbs W) 20 dumbbell swings (35lbs M/ 20lbs W) & 10 jumping or pull-ups.

LEO-fit Level- (For total time) 10 pull-ups, 20 dumbbell swings (45lbs M/ 30lbs W) 30 power cleans (115lbs M/ 95lbs W) 20 dumbbell swings (45lbs M/ 30lbs W) & 10 pull-ups.

Workout #28
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 3 reps @70% of your 1 rep max lift
     1 set of 3 reps @80% of your 1 rep max lift
     1 set of 3+ reps @90% of your 1 rep max lift 
Workout Session
All levels complete 1:00 minute of each exercise with 20 seconds rest between each.
Jump rope
Plank
Bench dips
Jump rope
Knees to elbows
Dumbbell hammer curls w/comfortable weight
Jump rope
Plank
Clapping push-ups
Jump rope

WEEK 8   5,3,1+ (last set 1+ =do as many reps as possible, safely)

Workout #29
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 3 reps @85% of your 1 rep max lift
     1 set of 1+ reps @95% of your 1 rep max lift
Workout Session
Rookie Level- 1 mile run as fast as possible 

Officer Level- 1.5 mile run as fast as possible

LEO-fit Level 2.0 mile run as fast as possible

Workout #30
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 3 reps @85% of your 1 rep max lift
     1 set of 1+ reps @95% of your 1 rep max lift
Workout Session
Rookie Level (for total time) complete 3 rounds of: 10 power clean w/press (95lb M/ 65lb W) & 100 jump rope.

Officer Level (for total time) complete 3 rounds of: 10 power clean w/press (115lb M/ 95lb W) & 150 jump rope.

LEO-fit Level (for total time) complete 3 rounds of: 10 power clean w/press (135lb M/ 115lb W) & 200 jump rope. 

Workout #31
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 3 reps @85% of your 1 rep max lift
     1 set of 1+ reps @95% of your 1 rep max lift
Workout Session
Rookie Level- In 10 minutes complete as many rounds as possible of: 5 jumping pull-ups, 10 push-ups & 15 air-squats.

Officer Level- In 12 minutes complete as many rounds as possible of: 5 jumping or pull-ups, 10 push-ups & 15 air-squats.

LEO-fit Level- In 15 minutes complete as many rounds as possible of: 5 pull-ups, 10 push-ups & 15 air-squats.

Workout #32
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 3 reps @85% of your 1 rep max lift
     1 set of 1+ reps @95% of your 1 rep max lift 
Workout Session
Rookie Level- (for total time) 50 sit-ups, 50 push-ups & 50 air-squats.

Officer Level- (for total time) 75 sit-ups, 75 push-ups & 75 air-squats.

LEO-fit Level- (for total time) 100 sit-ups, 100 push-ups & 100 air-squats.

WEEK 9- Downloading week- Track/Running Cardio Workouts (No strength Sessions this week) **These workouts are designed to be preformed on a standard 400 meter track** 

Workout #33
Warm-up session (normal body warm-up & stretching)
Plus the following:
Walk 200 meters (1/2 lap on track)
Jog 200 meters (1/2 lap on track)
25 air-squats
25 push-ups
25 sit-ups

Workout Session
Rookie Level- Complete 6 rounds of: 100 meter sprints (straight away on track) 100 meter walk (curves on track)

Officer Level- Complete 8 rounds of: 100 meter sprints (straight away on track) 100 meter walk (curves on track)

LEO-fit Level- Complete 10 rounds of: 100 meter sprints (straight away on track) 100 meter walk (curves on track)

Workout #34
Warm-up session (normal body warm-up & stretching)
Plus the following:
Walk 200 meters (1/2 lap on track)
Jog 200 meters (1/2 lap on track)
25 air-squats
25 push-ups
25 sit-ups

Workout Session
Rookie Level- Complete 4 rounds of: run for 2:00 minutes then recover/walk for 1:00 minute.

Officer Level- Complete 5 rounds of: run for 2:00 minutes then recover/walk for 1:00 minute.

LEO-fit Level- Complete 6 rounds of: run for 2:00 minutes then recover/walk for 1:00 minute. 

Workout #35
Warm-up session (normal body warm-up & stretching)
Plus the following:
Walk 200 meters (1/2 lap on track)
Jog 200 meters (1/2 lap on track)
25 air-squats
25 push-ups
25 sit-ups

Workout Session
Rookie Level10 minute run on track. **record total distance**

Officer Level- 12 minute run on track. **record total distance**

LEO-fit Level14 minute run on track. **record total distance**

Workout #36
Warm-up session (normal body warm-up & stretching)
Plus the following:
Walk 200 meters (1/2 lap on track)
Jog 200 meters (1/2 lap on track)

Workout Session
All levels complete the following:
Max number of push-ups in 1:00 minute
-Rest 2:00 minutes
Max number of sit-ups in 1:00 minute
-Rest 2:00 minutes
300 Meter sprint (3/4 of a lap on track)
-Rest 5:00 minutes
Run 1 mile (4 laps on track)

**record number of push-ups, sit-ups, sprint time & mile time**

WEEK 10- Downloading week- Track/Running Cardio Workouts (No strength Sessions this week) **These workouts are designed to be preformed on a standard 400 meter track** 

Workout #37
Warm-up session (normal body warm-up & stretching)
Plus the following:
Walk 200 meters (1/2 lap on track)
Jog 200 meters (1/2 lap on track)
200 Jump Rope

Workout Session
Rookie Level- Complete 3 rounds for total time of: 1:00 minute run, 25 air-squats, 25 sit-ups & 25 push-ups. 

Officer Level- Complete 4 rounds for total time of: 1:00 minute run, 25 air-squats, 25 sit-ups & 25 push-ups.

LEO-fit Level- Complete 5 rounds for total time of: 1:00 minute run, 25 air-squats, 25 sit-ups & 25 push-ups. 

Workout #38
Warm-up session (normal body warm-up & stretching)
Plus the following:
Walk 200 meters (1/2 lap on track)
Jog 200 meters (1/2 lap on track)
200 Jump Rope

Workout Session
Rookie Level- Complete 3 rounds of: run for 4:00 minutes then recover/walk for 2:00 minute. **record total distance**

Officer Level- Complete 4 rounds of: run for 4:00 minutes then recover/walk for 2:00 minute.
**record total distance**

LEO-fit Level- Complete 5 rounds of: run for 4:00 minutes then recover/walk for 2:00 minute. 
**record total distance**

Workout #39
Warm-up session (normal body warm-up & stretching)
Plus the following:
Walk 200 meters (1/2 lap on track)
Jog 200 meters (1/2 lap on track)
200 Jump Rope

Workout Session
Rookie Level12 minute run on track. **record total distance**

Officer Level- 14 minute run on track. **record total distance**

LEO-fit Level16 minute run on track. **record total distance**

Workout #40
Warm-up session (normal body warm-up & stretching)
Plus the following:
Walk 200 meters (1/2 lap on track)
Jog 200 meters (1/2 lap on track)

Workout Session
All levels complete the following for total time:
-Time Starts-
RUN 400 Meters (1 lap)
-25 push-ups-
RUN 400 Meters (1 lap)
-25 sit-ups-
RUN 400 Meters (1 lap)
-25 air-squats-
RUN 400 Meters (1 lap)
-Time Stops-

**record total time**

WEEK 11   5,5,5+ (last set 5+ =do as many reps as possible, safely)

Workout #41
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @65% of your 1 rep max lift
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 5+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level (3 rounds for total time) 20 lunges (10 each leg) with 25lbs dumbbells for M/15lbs for W & 25 jumping air squats. 

Officer Level (3 rounds for total time) 20 lunges (10 each leg) with 30lbs dumbbells for M/20lbs for W & 25 jumping air squats.

LEO-fit Level (3 rounds for total time) 20 lunges (10 each leg) with 35lbs dumbbells for M/25lbs for W & 25 jumping air squats. 

Workout #42
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @65% of your 1 rep max lift
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 5+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level (for total time) 15 "Palms In" Dumbbell Standing Shoulder Press (Dumbbells 25lbs M/15lbs W)& 15 jumping pull-ups, 12 "Palms In" & 12 jumping pull-ups, 9 "Palms In" & 9 jumping pull-ups, 6 "Palms In" & 6 jumping pull-ups. 

Officer Level (for total time) 15 "Palms In" Dumbbell Standing Shoulder Press (Dumbbells 30lbs M/20lbs W)& 15 jumping or pull-ups, 12 "Palms In" & 12 jumping or pull-ups, 9 "Palms In" & 9 jumping or pull-ups, 6 "Palms In" & 6 jumping or pull-ups.

LEO-fit Level (for total time) 15 "Palms In" Dumbbell Standing Shoulder Press (Dumbbells 35lbs M/25lbs W)& 15 pull-ups, 12 "Palms In" & 12 pull-ups, 9 "Palms In" & 9 pull-ups, 6 "Palms In" & 6 pull-ups. 

Workout #43
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @65% of your 1 rep max lift
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 5+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level- (3 rounds for total time) 10 straight leg deadlifts (95lbs for M/75lbs for W), 10 knees to elbows & 100 jump rope

Officer Level- (3 rounds for total time) 10 straight leg deadlifts (115lbs for M/95lbs for W), 10 knees to elbows or toes to bar & 100 jump rope.

LEO-fit Level- (3 rounds for total time) 10 straight leg deadlifts (135lbs for M/115lbs for W), 10 toes to bar & 100 jump rope.

Workout #44
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 5 reps @65% of your 1 rep max lift
     1 set of 5 reps @75% of your 1 rep max lift
     1 set of 5+ reps @85% of your 1 rep max lift
Workout Session
Rookie Level- (For total time) 10 burpees & 10 box jumps (24 inch) then 9 burpees 9 box jumps, then 8, 7, 6, 5, 4, 3, 2, & 1. 

Officer Level- (For total time) 12 burpees & 12 box jumps (24 inch) then 11 burpees 11 box jumps, then 10, 9, 8, 7, 6, 5, 4, 3, 2, & 1.

LEO-fit Level- (For total time) 15 burpees & 15 box jumps (24 inch) then 14 burpees 14 box jumps, then 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, & 1.

Week 12    3,3,3+ (last set 3+ =do as many reps as possible, safely)

Workout #45
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 3 reps @70% of your 1 rep max lift
     1 set of 3 reps @80% of your 1 rep max lift
     1 set of 3+ reps @90% of your 1 rep max lift
Workout Session
Rookie Level (3 rounds for total time) 1 minute of wall sits, 1 minute of plank & 100 jump rope. 

Officer Level (3 rounds for total time) 1:30 minute of wall sits, 1:30 minute of plank & 150 jump rope.

LEO-fit Level (3 rounds for total time) 2 minute of wall sits, 2 minute of plank & 200 jump rope.

Workout #46
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 3 reps @70% of your 1 rep max lift
     1 set of 3 reps @80% of your 1 rep max lift
     1 set of 3+ reps @90% of your 1 rep max lift
Workout Session
Rookie Level (3 rounds for total time) 10-Hammer Curl into Press (20lbs for M/10lbs for W) 10-bench dips, 10-weighted front raises (20lbs for M/10lbs for W) 10-dumbbell lat raises (15lbs for M/10lbs for W).

Officer Level (3 rounds for total time) 10-Hammer Curl into Press (25lbs for M/15lbs for W) 10-bench dips, 10-weighted front raises (25lbs for M/15lbs for W) 10-dumbbell lat raises (20lbs for M/15lbs for W).

LEO-fit Level (3 rounds for total time) 10-Hammer Curl into Press (30lbs for M/20lbs for W) 10-bench dips, 10-weighted front raises (30lbs for M/20lbs for W) 10-dumbbell lat raises (25lbs for M/20lbs for W).

Workout #47
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 3 reps @70% of your 1 rep max lift
     1 set of 3 reps @80% of your 1 rep max lift
     1 set of 3+ reps @90% of your 1 rep max lift
Workout Session
All levels: 3 attempts at 800 meter runs. Rest/walk 5 minutes between each attempt. **Record Fastest time.

Workout #48
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 3 reps @70% of your 1 rep max lift
     1 set of 3 reps @80% of your 1 rep max lift
     1 set of 3+ reps @90% of your 1 rep max lift
Workout Session
Rookie Level- (3 rounds for total time) 400 meter sprint, 5 pull-ups & 20 sit-ups.

Officer Level- (3 rounds for total time) 400 meter sprint, 10 pull-ups & 30 sit-ups.

LEO-fit Level- (3 rounds for total time) 400 meter sprint, 15 pull-ups & 40 sit-ups.

We encourage all individuals to post their workout results in the comment section below. Post the workout # & level, your time, rounds completed, reps completed and or run times. 

4 comments:

  1. Workout #25 LEO-fit level- in 9:40
    Workout #26 LEO-fit level- in 9:17
    Workout #27 LEO-fit level- in 6:00
    Workout #28 LEO-fit level- completed
    Workout #29 LEO-fit level- in 17:15
    Workout #30 LEO-fit level- in 13:21
    Workout #31 LEO-fit level- 10 completed rounds
    Workout #32 LEO-fit level- in 11:45
    Workout #33 LEO-fit level- Completed
    Workout #34 LEO-fit level- Completed
    Workout #35 LEO-fit level- 1.72 miles
    Workout #36 LEO-fit level- 68 push-ups, 53 sit-ups, 47 second 300m, 7:37 mile.
    Workout #37 LEO-fit level- in 16:11
    Workout #38 LEO-fit level- Total Distance 3.28
    Workout #39 LEO-fit level- Total Distance 1.85
    Workout #40 LEO-fit level- in 10:23
    Workout #41 LEO-fit level- in 6:42
    Workout #42 LEO-fit level- in 8:00
    Workout #43 LEO-fit level- in 5:43
    Workout #44 LEO-fit level- in 16:48
    Workout #45 LEO-fit level- in 18:47
    Workout #46 LEO-fit level- in 7:50
    Workout #47 LEO-fit level- fastest 1/2 mile in 3:05
    Workout #48 LEO-fit level- in 13:30
    -1031-

    ReplyDelete
  2. Workout #25 LEO-fit level- in 12:40
    Workout #26 LEO-fit level- in 8:53
    Workout #27 LEO-fit level- in 6:30
    Workout #28 LEO-fit level- complete
    Workout #29 LEO-fit level- in 15:54
    Workout #30 LEO-fit level- in 11:17
    Workout #31 LEO-fit level- 10 complete rounds
    Workout #41 LEO-fit level- in 6:45
    Workout #42 LEO-fit level- in 6:45
    Workout #43 LEO-fit level- in 6:35
    Workout #44 LEO-fit level- in 20:10
    Workout #45 LEO-fit level- in 20:10
    Workout #46 LEO-fit level- In 8:05
    Workout #48 LEO-fit level- in 14:20
    -293-

    ReplyDelete
  3. Round 2
    Workout #25 LEO-fit level- in 14:57 (25lbs dbs on toe touches)
    Workout #26 LEO-fit level- in 9:15
    Workout #27 LEO-fit level- in 6:10
    Workout #28 LEO-fit level- completed
    Workout #29 LEO-fit level- in 15:45
    Workout #30 LEO-fit level- in 9:59
    Workout #31 LEO-fit level- 10 completed rounds
    Workout #32 LEO-fit level- in 8:35
    Workout #33 LEO-fit level- completed
    Workout #34 LEO-fit level- completed
    Workout #35 LEO-fit level- 1.85 total distances
    Workout #36 LEO-fit level- 50 push-ups, 50 sit-ups, 48 seconds 300m and 7:25 mile
    Workout #37 LEO-fit level- in 14:37
    Workout #38 LEO-fit level- 3.25 total distance
    Workout #39 LEO-fit level- 2.00 miles
    Workout #40 LEO-fit level- in 10:01
    Workout #41 LEO-fit level- in 5:54
    Workout #42 LEO-fit level- in 7:30
    Workout #43 LEO-fit level- in 5:58
    Workout #44 LEO-fit level- in 15:00
    Workout #45 LEO-fit level- in 17:40
    Workout #46 LEO-fit level- in 5:58
    Workout #47 LEO-fit level- fastest 800 m 3:30
    Workout #48 LEO-fit level- in 12:45
    -1031-

    ReplyDelete
  4. Round 2
    Workout #25 LEO-fit level- in 11:50
    Workout #26 LEO-fit level- in 10:35
    Workout #27 LEO-fit level- in 6:28
    Workout #28 LEO-fit level- completed
    Workout #29 LEO-fit level- in 16:05
    Workout #30 LEO-fit- in 12:04
    Workout #31 LEO-fit level- 9 completed rounds
    Workout #32 LEO-fit level- in 9:05
    Workout #33- completed
    Workout #34- completed
    Workout #35 LEO-fit level- 1.81 distances
    Workout #36 LEO-fit level- 50 push-ups, 50 sit-ups, 45 second 300m, and 7:38 mile
    Workout #37 LEO-fit level- in 15:50
    Workout #38 LEO-fit level- 2.9 miles
    Workout #39 LEO-fit level- 2 miles
    Workout #40 LEO-fit level- in 11:04
    Workout #41 LEO-fit level- in 5:50
    Workout #42 LEO-fit level- in 6:15
    Workout #43 LEO-fit level- 6:35
    Workout #44 LEO-fit level- in 16:10
    Workout #45 LEO-fit level- in 17:30
    Workout #46 LEO-fit level- in 6:38
    Workout #47 LEO-fit level- fastest time 3:23
    Workout #48 LEO-fit level- in 13:00
    -293-

    ReplyDelete