LEO-fit (Workouts 49-72)

Week 13    5,3,1+ (last set 1+ =do as many reps as possible, safely)

Workout #49
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 (As Many Reps As Possible) 4 total rounds of 1:00 Jump Rope & 1:00 air-squats.

Officer Level (As Many Reps As Possible) 5 total rounds of 1:00 Jump Rope & 1:00 air-squats.

LEO-fit Level (As Many Reps As Possible) 6 total rounds of 1:00 Jump Rope & 1:00 air-squats.

Workout #50
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 (3 rounds for total time) 10 man makers 15lbs dumbbells for M/10 lbs dumbbells for W & 10 knees to elbows. 

Officer Level (3 rounds for total time) 10 man makers 20lbs dumbbells for M/15 lbs dumbbells for W & 15 knees to elbows.

LEO-fit Level (3 rounds for total time) 10 man makers 25lbs dumbbells for M/20 lbs dumbbells for W & 15 toes to bar.

Workout #51
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- (For total time) 30 power cleans with 95lbs for M/ 75lbs for W, 5 strict dead hang pull-ups & 30 sit-ups. 

Officer Level- (For total time) 30 power cleans with 115lbs for M/ 95lbs for W, 10 strict dead hang pull-ups & 40 sit-ups.

LEO-fit Level- (For total time) 30 power cleans with 135lbs for M/ 115lbs for W, 15 strict dead hang pull-ups & 50 sit-ups.

Workout #52
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) Run 1/2 mile, then 50 push-ups. 

Officer Level- (For total time) Run 3/4 mile, then 75 push-ups.

LEO-fit Level- (For total time) Run 1 mile, then 100 push-ups.

Week 14    5,5,5 Downloading Week

Workout #53
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 @40% of your 1 rep max lift
     1 set of 5 reps @50% of your 1 rep max lift
     1 set of 5 reps @60% of your 1 rep max lift
Workout Session
Rookie Level (3 rounds for total time) 20 lunges (10 each leg)- 25lbs dumbbells for M/15lbs dumbbells for W & 10 Burpees. 

Officer Level (3 rounds for total time) 20 lunges (10 each leg)- 30lbs dumbbells for M/20lbs dumbbells for W & 12 Burpees.

LEO-fit Level (3 rounds for total time) 20 lunges (10 each leg)- 35lbs dumbbells for M/25lbs dumbbells for W & 14 Burpees. 

Workout #54
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 @40% of your 1 rep max lift
     1 set of 5 reps @50% of your 1 rep max lift
     1 set of 5 reps @60% of your 1 rep max lift
Workout Session
Rookie Level (For total time) Run .25 miles THEN 3 rounds of: 10 dumbbell push presses (25lbs dumbbells for M/15lbs dumbbells for W) & 10 knees to elbows THEN Run .25 miles. 

Officer Level (For total time) Run .25 miles THEN 3 rounds of: 10 dumbbell push presses (35lbs dumbbells for M/25lbs dumbbells for W) & 10 knees to elbows THEN Run .25 miles.

LEO-fit Level (For total time) Run .25 miles THEN 3 rounds of: 10 dumbbell push presses (45lbs dumbbells for M/35lbs dumbbells for W) & 10 knees to elbows THEN Run .25 miles. 

Workout #55
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 @40% of your 1 rep max lift
     1 set of 5 reps @50% of your 1 rep max lift
     1 set of 5 reps @60% of your 1 rep max lift
Workout Session
Rookie Level- (10 rounds for total time) 10 (24") box jumps & 5 jumping pull-ups

Officer Level- (10 rounds for total time) 10 (24") box jumps & 5 jumping or pull-ups

LEO-fit Level- (10 rounds for total time) 10 (24") box jumps & 5 pull-ups.

Workout #56
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 @40% of your 1 rep max lift
     1 set of 5 reps @50% of your 1 rep max lift
     1 set of 5 reps @60% of your 1 rep max lift
Workout Session
Rookie Level- (For total time) 20 push-ups THEN Run .5 mile, THEN 20 sit-ups 

Officer Level- (For total time) 30 push-ups THEN Run .5 mile, THEN 30 sit-ups

LEO-fit Level- (For total time) 40 push-ups THEN Run .5 mile, THEN 40 sit-ups

Week 15    5,5,5+ Ramp-up Week (add 5lbs to Bench & Should Press lifts, add 10lbs to Squats & Deadlifts) Last set (5+) do as many reps as possible safely. 

Workout #57
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
All levels complete 4 sets of: .50 mile runs (as fast as possible) walk/rest 5:00 minutes in between each set. **Record Fast .50 mile time**

Workout #58
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 (3 rounds for total time) 15 burpees, 15 hanging leg raises & 15 push presses with 45lbs for Men / 25lbs for Women. 

Officer Level (3 rounds for total time) 15 burpees, 15 knees to elbows & 15 push presses with 65lbs for Men / 45lbs for Women.

LEO-fit Level (3 rounds for total time) 15 burpees, 15 toes to bar & 15 push presses with 85lbs for Men / 65lbs for Women. 

Workout #59
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- (For total time) 20 hang cleans with (65lbs M/45lbs W) 20 jumping pull-ups, 15  hang cleans & 15 jumping pull-ups, 10 hang cleans & 10 jumping pull-ups.

Officer Level- (For total time) 20 hang cleans with (95lbs M/65lbs W) 20 jumping or pull-ups, 15 hang cleans & 15 jumping or pull-ups, 10 hang cleans & 10 jumping or pull-ups.

LEO-fit Level- (For total time) 20 hang cleans with (135lbs M/95lbs W) 20 pull-ups, 15 hang cleans & 15 pull-ups, 10 hang cleans & 10 pull-ups.

Workout #60
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
All levels complete 4 rounds of: MAX push-ups in 1:00 minute, MAX jumping air-squats in 1:00 minute, REST 1:00 minute between each round. **Record total number of push-ups & jumping air-squats completed**

Week 16    3,3,3+ Last set (3+) do as many reps as possible safely. 

Workout #61
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) 20 goblet squats (45lbs for M / 30lbs for W), 20 hip thrust & 20 walking lunges (10 each leg/ no weight). 

Officer Level (4 rounds for total time) 20 goblet squats (45lbs for M / 30lbs for W), 20 hip thrust & 20 walking lunges (10 each leg/ no weight).

LEO-fit Level (5 rounds for total time) 20 goblet squats (45lbs for M / 30lbs for W), 20 hip thrust & 20 walking lunges (10 each leg/ no weight).

Workout #62
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 thrusters with 95lbs for M/ 75lbs for W & 10 burpees. 

Officer Level (3 rounds for total time) 10 thrusters with 115lbs for M/ 95lbs for W & 10 burpees.

LEO-fit Level (3 rounds for total time) 10 thrusters with 135lbs for M/ 115lbs for W & 10 burpees.

Workout #63
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) 30 power cleans 95lbs for M / 75lbs for W. Then 200 jump rope.

Officer Level- (For total time) 30 power cleans 115lbs for M / 95lbs for W. Then 250 jump rope.

LEO-fit Level- (For total time) 30 power cleans 135lbs for M / 115lbs for W. Then 300 jump rope.

Workout #64
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- (Complete 3 rounds for total time) 15 push-ups, 15 horizontal pull-ups, 15 sit-ups & 0.15 sprint. 

Officer Level- (Complete 3 rounds for total time) 20 push-ups, 20 horizontal pull-ups, 20 sit-ups & 0.20 sprint.

LEO-fit Level- (Complete 3 rounds for for total time) 25 push-ups, 25 horizontal pull-ups, 25 sit-ups & 0.25 sprint.

Week 17    5,3,1+ Last set (1+) do as many reps as possible safely. 

Workout #65
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
All levels run 1 mile as fast as possible. 

Workout #66
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 (3 rounds for total time) 10 dumbbell push press with 25lbs DBs for M/ 10lbs DBs for W, 10 jumping pull-ups & 20 sit-ups. 

Officer Level (3 rounds for total time) 10 dumbbell push press with 35lbs DBs for M/ 20lbs DBs for W, 10 jumping or pull-ups & 20 sit-ups.

LEO-fit Level (3 rounds for total time) 10 dumbbell push press with 45lbs DBs for M/ 30lbs DBs for W, 10 pull-ups & 20 sit-ups. 

Workout #67
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- (3 rounds for total time) 10 dumbbell deadlifts with 45lbs DBs for M/ 25lbs DBs for W, 10 box jumps (24in box) & 20 russian twists (10 each side). 

Officer Level- (3 rounds for total time) 10 dumbbell deadlifts with 55lbs DBs for M/ 35lbs DBs for W, 10 box jumps (24in box) & 20 russian twists (10 each side).

LEO-fit Level- (3 rounds for total time) 10 dumbbell deadlifts with 65lbs DBs for M/ 45lbs DBs for W, 10 box jumps (24in box) & 20 russian twists (10 each side).

Workout #68
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- (Complete 3 rounds for total time) 10 clapping push-ups, 10 horizontal pull-ups & 20 toe touches.

Officer Level- (Complete 4 rounds for total time) 10 clapping push-ups, 10 horizontal pull-ups & 20 toe touches.

LEO-fit Level- (Complete 5 rounds for total time) 10 clapping push-ups, 10 horizontal pull-ups & 20 toe touches.

Week 18    5,5,5 Downloading Week

Workout #69
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 @40% of your 1 rep max lift
     1 set of 5 reps @50% of your 1 rep max lift
     1 set of 5 reps @60% of your 1 rep max lift
Workout Session
Rookie Level (3 rounds for total time) 10 squat thrust, 20 alternating lunges (10 EA leg), 100 jump rope.

Officer Level (3 rounds for total time) 12 squat thrust, 24 alternating lunges (12 EA leg), 150 jump rope.

LEO-fit Level (3 rounds for total time) 15 squat thrust, 30 alternating lunges (15 EA leg), 200 jump rope.

Workout #70
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 @40% of your 1 rep max lift
     1 set of 5 reps @50% of your 1 rep max lift
     1 set of 5 reps @60% of your 1 rep max lift
Workout Session
Rookie Level (For total time) Run 0.25 miles then 3 rounds of 10 push press (65lbs-Men/ 45lbs-Women) 10 hanging leg raises. THEN Run 0.25 miles. 

Officer Level (For total time) Run 0.25 miles then 3 rounds of 10 push press (95lbs-Men/ 65lbs-Women) 10 knees to elbows. THEN Run 0.25 miles.

LEO-fit Level (For total time) Run 0.25 miles then 3 rounds of 10 push press (135lbs-Men/ 95lbs-Women) 10 toes to bar. THEN Run 0.25 miles. 

Workout #71
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 @40% of your 1 rep max lift
     1 set of 5 reps @50% of your 1 rep max lift
     1 set of 5 reps @60% of your 1 rep max lift
Workout Session
Rookie Level- (5 rounds for total time) 10 box jumps (24" box) & 5 jumping pull-ups

Officer Level- (7 rounds for total time) 10 box jumps (24" box) & 5 jumping or pull-ups

LEO-fit Level- (10 rounds for total time) 10 box jumps (24" box) & 5 pull-ups

Workout #72
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 @40% of your 1 rep max lift
     1 set of 5 reps @50% of your 1 rep max lift
     1 set of 5 reps @60% of your 1 rep max lift
Workout Session
Rookie Level- (For total time) 20 burpees, run 0.50 miles, 20 burpees. 

Officer Level- (For total time) 35 burpees, run 0.50 miles, 35 burpees.

LEO-fit Level- (For total time) 50 burpees, run 0.50 miles, 50 burpees. 

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.  

5 comments:

  1. Workout #49 LEO-fit level- total reps: 600 jump rope & 180 air squats.
    Workout #50 LEO-fit level- in 9:01
    Workout #51 LEO-fit level- in 7:05
    Workout #52 LEO-fit level- in 11:34
    Workout #53 LEO-fit level- in 8:15
    Workout #54 LEO-fit level- in 7:29
    Workout #55 LEO-fit level- in 7:15
    Workout #56 LEO-fit level- in 6:10
    Workout #57 LEO-fit level- fastest 1/2 mile 3:30
    Workout #58 LEO-fit level- in 10:15
    Workout #59 LEO-fit level- in 12:09
    Workout #60 LEO-fit level- 120 push-ups & 125 jumping air squats.
    Workout #61 LEO-fit level- in 12:39
    Workout #62 LEO-fit level- in 6:40
    Workout #63 LEO-fit level- in 7:15
    Workout #64 LEO-fit level- in 14:05
    Workout #65 LEO-fit level- in 7:45
    Workout #66 LEO-fit level- in 5:15
    Workout #67 LEO-fit level- in 4:46
    Workout #68 LEO-fit level- in 8:17
    Workout #69 LEO-fit level- in 13:05
    Workout #70 LEO-fit level- in 10:22
    Workout #71 LEO-fit level- in 10:12
    Workout #72 LEO-fit level- in 15:03
    -1031-

    ReplyDelete
  2. Workout #49 LEO-fit level- total reps: 600 jump rope & 180 air squats
    Workout #50 LEO-fit level- in 12:00
    Workout #51 LEO-fit level- in 7:59
    Workout #52 LEO-fit level- in 12:53
    Workout #53 LEO-fit level- in 7:39
    Workout #54 LEO-fit level- in 5:56
    Workout #55 LEO-fit level- in 8:31
    Workout #56 LEO-fit level- in 9:50 (did 1 mile instead of 1/2 mile)
    Workout #57 LEO-fit level- completed
    Workout #58 LEO-fit level- in 11:05
    Workout #59 LEO-fit level- forgot to start timer
    Workout #60 LEO-fit level- 118 push-ups & 120 jumping air squats.
    Workout #61 LEO-fit level- in 12:55
    Workout #62 LEO-fit level- in 7:50
    Workout #63 LEO-fit level- in 6:37
    Workout #64 LEO-fit level- in 12:40
    Workout #65 LEO-fit level- 7:30
    Workout #66 LEO-fit level- in 4:55
    Workout #67 LEO-fit level- in 5:02
    Workout #68 LEO-fit level- in 9:18
    Workout #69 LEO-fit level- in 12:13
    Workout #70 LEO-fit level- in 12:08
    Workout #71 LEO-fit level- in 9:46
    Workout #72 Leo-fit level- in 14:50
    -293-

    ReplyDelete
  3. Round 2
    Workout #49 LEO-fit level- total reps 700 jump rope & 247 air squats
    Workout #50 LEO-fit level- in 8:15
    Workout #51 LEO-fit level- in 5:58
    Workout #52 LEO-fit level- in 10:05
    Workout #53 LEO-fit level- in 7:32
    Workout #54 LEO-fit level- in 5:30
    Workout #55 LEO-fit level- in 7:35
    Workout #56 LEO-fit level- in 5:31
    Workout #57 LEO-fit level- fastest 1/2 mile in 3:23
    Workout #58 LEO-fit level- in 9:57
    Workout #59 LEO-fit level- in 13:15
    Workout #60 LEO-fit level- 147 total push-ups & 120 jumping air-squats
    Workout #61 LEO-fit level- in 12:45
    Workout #62 LEO-fit level- in 8:15
    Workout #63 LEO-fit level- in 7:45
    Workout #64 LEO-fit level- in 15:01
    Workout #65 LEO-fit level- in 7:15
    Workout #66 LEO-fit level- in 6:02
    Workout #67 LEO-fit level- in 5:45
    Workout #68 LEO-fit level- in 8:35
    Workout #69 LEO-fit level- in 14:30
    Workout #70 LEO-fit level- in 6:47
    Workout #71 LEO-fit level- in 10:53
    Workout #72 LEO-fit level- in 14:33
    -1031-

    ReplyDelete
  4. Round 2
    Workout #49 LEO-fit level- total reps 805 jump rope & 240 air squats
    Workout #50 LEO-fit level- in 11:45
    Workout #51 LEO-fit level- in 7:21
    Workout #52 LEO-fit level- in 10:45
    Workout #53 LEO-fit level- in 8:45
    Workout #54 LEO-fit level- in 7:00
    Workout #55 LEO-fit level- in 7:55
    Workout #57 LEO-fit level- fastest time 3:15
    Workout #58 LEO-fit level- in 12:30
    Workout #59 LEO-fit level- in 14:00
    Workout #60 LEO-fit level- 130 push-ups & 135 air squats
    Workout #61 LEO-fit level- in 12:23
    Workout #62 LEO-fit level- in 9:00
    Workout #63 LEO-fit level- in 6:43
    Workout #64 LEO-fit level- in 15:38
    Workout #65 LEO-fit level- in 7:20
    Workout #66 LEO-fit level- in 5:56
    Workout #67 LEO-fit level- in 5:40
    Workout #68 LEO-fit level- in 9:25
    Workout #69 LEO-fit level- in 15:00
    Workout #70 LEO-fit level- in 7:05
    -293-

    ReplyDelete
  5. workout 71 Leo-fit in 10:15
    -293-

    ReplyDelete