LEO-fit (Workouts 73-100)

Week 19    5,5,5+ Ramp Up Week (Add 5lbs to your shoulder press & bench max numbers. Add 10lbs to your deadlift & squat max numbers.) Last set complete as many reps as possible safely. 

Workout #73
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 Goblet squat w/step back lunge (doing 10 lunges with each leg) using 20lbs dumbbell for M/10lbs dumbbell for W, sprint 300 meters (.19 on treadmill). 

Officer Level (3 rounds for total time) 20 Goblet squat w/step back lunge (doing 10 lunges with each leg) using 25lbs dumbbell for M/15lbs dumbbell for W, sprint 300 meters (.19 on treadmill).

LEO-fit Level (3 rounds for total time) 20 Goblet squat w/step back lunge (doing 10 lunges with each leg) using 30lbs dumbbell for M/20lbs dumbbell for W, sprint 300 meters (.19 on treadmill). 

Workout #74
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) 
10 horizontal pull-ups 
10 dumbbell lat raises (10lbs DB for M/5lbs DB for W) 
10 weighted plate front raises (20lbs for M/10lbs for W) 
10 dumbbell hammer curl into press (20lbs DB for M/10lbs DB for W)
0.50 mile Run

Officer Level (For total time)
10 horizontal pull-ups 
10 dumbbell lat raises (15lbs DB for M/10lbs DB for W) 
10 weighted plate front raises (25lbs for M/15lbs for W) 
10 dumbbell hammer curl into press (25lbs DB for M/15lbs DB for W)
0.50 mile Run

LEO-fit Level (For total time) 
10 horizontal pull-ups 
10 dumbbell lat raises (20lbs DB for M/15lbs DB for W) 
10 weighted plate front raises (30lbs for M/20lbs for W) 
10 dumbbell hammer curl into press (30lbs DB for M/20lbs DB for W)
0.50 mile Run

Workout #75
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 dumbbell windmill right side (15lbs for M/10lbs for W) 
20 dumbbell swings (20lbs for M/10lbs for W) 
10 dumbbell windmill left side (15lbs for M/10lbs for W)

Officer Level (3 rounds for total time)
10 dumbbell windmill right side (20lbs for M/15lbs for W) 
20 dumbbell swings (30lbs for M/20lbs for W) 
10 dumbbell windmill left side (20lbs for M/15lbs for W)

LEO-fit Level (3 rounds for total time) 
10 dumbbell windmill right side (25lbs for M/20lbs for W) 
20 dumbbell swings (40lbs for M/30lbs for W) 
10 dumbbell windmill left side (25lbs for M/20lbs for W) 

Workout #76
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- (3 rounds for total time) 10 clapping push-ups, 10 bench dips & 5 jumping underhand pull-ups. 

Officer Level- (4 rounds for total time) 10 clapping push-ups, 10 dips & 5 underhand pull-ups.

LEO-fit Level- (5 rounds for total time) 10 clapping push-ups, 10 dips & 5 underhand pull-ups.

Week 20     MAX lift week- Last set complete max amount of weight for 1 rep (Safety- have a person spotting you during these max lifts). 

Workout #77
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 1 rep @75% of your 1 rep max lift
     1 set of 1 rep @85% of your 1 rep max lift
     1 set of 1 rep @95% of your 1 rep max lift
     1 set of 1 rep @100% of your 1 rep max lift (if you get this lift, add 5 to 10 more pounds and attempt for 1 rep) Continue adding weight until you cannot get the lift. Remember to have person spotting you doing these lifts for safety.

TAKE a 5 minute break then...


Strength Session-Barbell Standing Shoulder Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 1 rep @75% of your 1 rep max lift
     1 set of 1 rep @85% of your 1 rep max lift
     1 set of 1 rep @95% of your 1 rep max lift
     1 set of 1 rep @100% of your 1 rep max lift (if you get this lift, add 5 to 10 more pounds and attempt for 1 rep) Continue adding weight until you cannot get the lift. Remember to have person spotting you doing these lifts for safety.
No workout session


Workout #78
Warm-up Session
NO Strength Session
Workout Session
All levels complete the LEO-fit challenge 
-Time Starts-
Sprint 400 meters (.25 mile)
25 air-squats
25 sit-ups
25 push-ups
Sprint 400 meters (.25 mile)
-Time Stops-
**Record total time**

Workout #79
Warm-up session 
Strength Session-Barbell Deadlifts
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 1 rep @75% of your 1 rep max lift
     1 set of 1 rep @85% of your 1 rep max lift
     1 set of 1 rep @95% of your 1 rep max lift
     1 set of 1 rep @100% of your 1 rep max lift (if you get this lift, add 5 to 10 more pounds and attempt for 1 rep) Continue adding weight until you cannot get the lift. Remember to have person spotting you doing these lifts for safety.

TAKE a 5 minute break then...


Strength Session-Barbell Bench Press
     2 warms sets using a light/comfortable weight for 5-8 reps each set
     1 set of 1 rep @75% of your 1 rep max lift
     1 set of 1 rep @85% of your 1 rep max lift
     1 set of 1 rep @95% of your 1 rep max lift
     1 set of 1 rep @100% of your 1 rep max lift (if you get this lift, add 5 to 10 more pounds and attempt for 1 rep) Continue adding weight until you cannot get the lift. Remember to have person spotting you doing these lifts for safety.
No workout session

Workout #80
Warm-up session
NO Strength Session
Workout Session
All levels complete the LEO-fit test
Complete as many perfect form push-ups as possible in 1 minute 
-Rest 2 minutes
Complete as many perfect form sit-ups as possible in 1 minute
-Rest 2 minutes
Sprint 300 meters (stop watch/timed)
-Rest 5 minutes
Run 1 mile as fast as possible (stop watch/timed)
**Record total number of push-ups & sit-ups, 300 meter time & mile time**


Week 21   5,5,5+ (last set 5+ =do as many reps as possible, safely)

Workout #81
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets
     1 set of 5 reps @65%
     1 set of 5 reps @75%
     1 set of 5+ reps @85% 
Workout Session
Rookie- (Complete for total time) 20 lunges (10 each leg), 20 air squats, 20 knee raises & 200 jump rope.

Officer- (Complete for total time) 30 lunges (15 each leg), 30 air squats, 30 knee raises & 300 jump rope.

LEO-fit- (Complete for total time) 40 lunges (20 each leg), 40 air squats, 40 knee raises & 400 jump rope.

Workout #82
Warm-up session
Strength Session-Barbell Standing Shoulder Press
      2 warms sets
      1 set of 5 reps @65%
      1 set of 5 reps @75%
      1 set of 5+ reps @85% 
Workout Session
Rookie- (For time) Complete 20 man makers w/15lbs dumbbells for Men/5lbs for Women

Officer- (For time) Complete 25 man makers w/20lbs dumbbells for Men/10lbs for Women

LEO-fit- (For time) Complete 30 man makers w/25lbs dumbbells for Men/15lbs for Women

Workout #83
Warm-up session
Strength Session-Barbell Deadlifts
      2 warms sets
      1 set of 5 reps @65%
      1 set of 5 reps @75%
      1 set of 5+ reps @85% 
Workout Session
Rookie- (Complete as many rounds as possible in 10 minutes) 5 jumping pull-ups, 10 dumbbell swings (1-25lb dumbbell for Men/ 1-15lb for Women) & 15 sit-ups. 

Officer- (Complete as many rounds as possible in 12 minutes) 5 pull-ups/jumping, 10 dumbbell swings (1-30lb dumbbell for Men/ 1-20lb for Women) & 15 sit-ups. 

LEO-fit- (Complete as many rounds as possible in 15 minutes) 5 pull-ups, 10 dumbbell swings (1-35lb dumbbell for Men/ 1-25lb for Women) & 15 sit-ups. 

Workout #84
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets
     1 set of 5 reps @65%
     1 set of 5 reps @75%
     1 set of 5+ reps @85% 
Workout Session
All levels complete the following for total time:
*100 jump rope
10 push-ups
10 horizontal pull-ups
*90 jump rope
9 push-ups
9 horizontal pull-ups
*80 jump rope
8 push-ups
8 horizontal pull-ups
*70 jump rope
7 push-ups
7 horizontal pull-ups
*60 jump rope
6 push-ups
6 horizontal pull-ups
*50 jump rope
5 push-ups
5 horizontal pull-ups
*40 jump rope
4 push-ups
4 horizontal pull-ups
*30 jump rope
3 push-ups
3 horizontal pull-ups
*20 jump rope
2 push-ups
2 horizontal pull-ups
*10 jump rope
1 push-ups
1 horizontal pull-ups

Week 22   3,3,3+ (last set 3+ =do as many reps as possible, safely)

Workout #85
Warm-up session
Strength Session-Barbell Back Squat
      2 warms sets
      1 set of 3 reps @70%
      1 set of 3 reps @80%
      1 set of 3+ reps @90%
Workout Session
Rookie- (for total time) Sprint 300 meters (.19 miles), 30 box jumps (24 inch box) then sprint 300 meters (0.19 on treadmill). 

Officer- (for total time) Sprint 300 meters (.19 miles), 40 box jumps (24 inch box) then sprint 300 meters (0.19 on treadmill).

LEO-fit- (for total time) Sprint 300 meters (.19 miles), 50 box jumps (24 inch box) then sprint 300 meters (0.19 on treadmill). 

Workout #86
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets
     1 set of 3 reps @70%
     1 set of 3 reps @80%
     1 set of 3+ reps @90%
Workout Session
Rookie- (3 rounds for time) 10 thrusters (w/75lbs for Men/45lbs for Women) & 100 jump rope

Officer- (3 rounds for time) 10 thrusters (w/95lbs for Men/65lbs for Women) & 150 jump rope

LEO-fit- (3 rounds for time) 10 thrusters (w/115lbs for Men/85lbs for Women) & 200 jump rope

Workout #87
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets
     1 set of 3 reps @70%
     1 set of 3 reps @80%
     1 set of 3+ reps @90%
Workout Session
Rookie- (Complete as many rounds as possible in 10 minutes)  5 deadlifts (135lbs for Men/95lbs for Women) & 10 burpees.

Officer- (Complete as many rounds as possible in 10 minutes) 5 deadlifts (185lbs for Men/135lbs for Women) & 10 burpees.

LEO-fit- (Complete as many rounds as possible in 10 minutes) 5 deadlifts (225lbs for Men/185lbs for Women) & 10 burpees.

Workout #88
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets
     1 set of 3 reps @70%
     1 set of 3 reps @80%
     1 set of 3+ reps @90%
Workout Session
Rookie- (3 rounds for time) 5 jumping pull-ups, 20 sit-ups & sprint 400 meters (.25 mile on treadmill)

Officer- (4 rounds for time) 5 jumping or pull-ups, 20 sit-ups & sprint 400 meters (.25 mile on treadmill)

LEO-fit- (5 rounds for time) 5 pull-ups, 20 sit-ups & sprint 400 meters (.25 mile on treadmill)

WEEK 23   5,3,1+ (last set 1+ =do as many reps as possible, safely)


Workout #89
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets
     1 set of 5 reps @75%
     1 set of 3 reps @85%
     1 set of 1+ reps @95%
Workout Session
All levels complete the following for total time: 
400 meter sprint (.25 mile)
25 air squats
300 meter sprint (.18 mile)
20 lunges-10 each leg
200 meter sprint (.12 mile)
15 jumping air squats
100 meter sprint (.06 mile) 

Workout #90
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets
     1 set of 5 reps @75%
     1 set of 3 reps @85%
     1 set of 1+ reps @95%
Workout Session
Rookie- 3 Rounds for time: 10 Dumbbell Hammer Curl into Press (20lbs for Men/10lbs for Women), 10 knees to elbows & 100 jump rope. 

Officer- 3 Rounds for time: 10 Dumbbell Hammer Curl into Press (25lbs for Men/15lbs for Women), 15 knees to elbows & 200 jump rope. 

LEO-fit- 3 Rounds for time: 10 Dumbbell Hammer Curl into Press (30lbs for Men/20lbs for Women), 20 knees to elbows & 300 jump rope. 

Workout #91
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets
     1 set of 5 reps @75%
     1 set of 3 reps @85%
     1 set of 1+ reps @95%
Workout Session
All levels complete the following:
1.  As many dead hang pull-ups (2 second pause at full extension) as possible without releasing from the bar
**Record number completed**
2.  As many push-ups (chest to ground & full extension) as possible without breaking form.
**Record number completed**
3.  As many sit-ups (shoulder blades to ground & elbows to knees) as possible without breaking form.
**Record number completed**
4.  Run 1 mile as fast as possible
**Record time**

Workout #92
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets
     1 set of 5 reps @75%
     1 set of 3 reps @85%
     1 set of 1+ reps @95%
Workout Session
Rookie- 3 rounds for time: 10 bench dips, 10 horizontal pull-ups, 10 dumbbell rotational push-ups (10lb dumbbells for M/5lbs for W) 100 jump rope. 

Officer- 3 rounds for time: 10 bench dips, 10 horizontal pull-ups, 10 dumbbell rotational push-ups (15lb dumbbells for M/10lbs for W) 150 jump rope. 

LEO-fit- 3 rounds for time: 10 bench dips, 10 horizontal pull-ups, 10 dumbbell rotational push-ups (20lb dumbbells for M/15lbs for W) 200 jump rope. 


WEEK 24     Downloading week   5,5,5 (last set 5 only)

Workout #93
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets
     1 set of 5 reps @40%
     1 set of 5 reps @50%
     1 set of 5 reps @60%
Workout Session
Rookie- 3 rounds for time of: run 400 meters (.25 miles) & 25 sit-ups

Officer- 4 rounds for time of: run 400 meters (.25 miles) & 25 sit-ups

LEO-fit- 5 rounds for time of: run 400 meters (.25 miles) & 25 sit-ups

Workout #94
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets
     1 set of 5 reps @40%
     1 set of 5 reps @50%
     1 set of 5 reps @60%
Workout Session
Rookie- Complete as many rounds as possible in 10 minutes: 5 jumping pull-ups, 10 push-ups & 15 air squats. 

Officer- Complete as many rounds as possible in 15 minutes: 5 jumping or pull-ups, 10 push-ups & 15 air squats.

LEO-fit- Complete as many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups & 15 air squats.

Workout #95
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets
     1 set of 5 reps @40%
     1 set of 5 reps @50%
     1 set of 5 reps @60%
Workout Session
Rookie- Complete 5 rounds for time of: 5 deadlifts (135lbs for M/ 85lbs for W) & 10 burpees 

Officer- Complete 5 rounds for time of: 5 deadlifts (185lbs for M/ 135lbs for W) & 10 burpees

LEO-fit- Complete 5 rounds for time of: 5 deadlifts (225lbs for M/ 185lbs for W) & 10 burpees

Workout #96
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets
     1 set of 5 reps @40%
     1 set of 5 reps @50%
     1 set of 5 reps @60%
Workout Session
Rookie- Run 2.5k (1.55 miles) as fast as possible. 

Officer- Run 2 miles as fast as possible. 

LEO-fit- Run 5k (3.10 miles) as fast as possible. 

WEEK 25     5,5,5+ (last set 5+ complete as many reps as possible, safely)

Workout #97
Warm-up session
Strength Session-Barbell Back Squat
     2 warms sets
     1 set of 5 reps @65%
     1 set of 5 reps @75%
     1 set of 5+ reps @85%
Workout Session
Rookie- 3 rounds for time of: 20 walking lunges (10 each leg) 20 box jumps (24" box) & 20 sit-ups. 

Officer- 4 rounds for time of: 20 walking lunges (10 each leg) 20 box jumps (24" box) & 20 sit-ups.

LEO-fit- 5 rounds for time of: 20 walking lunges (10 each leg) 20 box jumps (24" box) & 20 sit-ups. 

Workout #98
Warm-up session
Strength Session-Barbell Standing Shoulder Press
     2 warms sets
     1 set of 5 reps @65%
     1 set of 5 reps @75%
     1 set of 5+ reps @85%
Workout Session
Rookie- Complete 5 rounds for time: 10-dumbbell push press (25lbs DBs for Men/15lbs DBs for Women) 10-dumbbell standing curls (20lbs DBs for Men/10lbs DBs for Women) 10-bench dips.

Officer- Complete 5 rounds for time: 10-dumbbell push press (35lbs DBs for Men/25lbs DBs for Women) 10-dumbbell standing curls (25lbs DBs for Men/15lbs DBs for Women) 10-bench dips.

LEO-fit- Complete 5 rounds for time: 10-dumbbell push press (45lbs DBs for Men/35lbs DBs for Women) 10-dumbbell standing curls (30lbs DBs for Men/20lbs DBs for Women) 10-bench dips.

Workout #99
Warm-up session
Strength Session-Barbell Deadlifts
     2 warms sets
     1 set of 5 reps @65%
     1 set of 5 reps @75%
     1 set of 5+ reps @85%
Workout Session
Rookie- Complete 3 rounds for time of: 10-straight leg barbell deadlifts (95lbs for Men/75lbs for Women) & 400 meter sprint (.25 mile)

Officer- Complete 3 rounds for time of: 10-straight leg barbell deadlifts (115lbs for Men/95lbs for Women) & 400 meter sprint (.25 mile)

LEO-fit- Complete 3 rounds for time of: 10-straight leg barbell deadlifts (135lbs for Men/115lbs for Women) & 400 meter sprint (.25 mile)

Workout #100
Warm-up session
Strength Session-Barbell Bench Press
     2 warms sets
     1 set of 5 reps @65%
     1 set of 5 reps @75%
     1 set of 5+ reps @85%
Workout Session
Rookie- For total time: Run .5 mile then 20 knees to elbows & 20 push-ups.

Officer- For total time: Run .75 mile then 30 knees to elbows & 30 push-ups.

LEO-fit- For total time: Run 1 mile then 40 knees to elbows & 40 push-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. 

14 comments:

  1. Workout #73 LEO-fit level- in 11:51
    Workout #74 LEO-fit level- in 6:19
    Workout #75 LEO-fit level- in 5:15
    Workout #76 LEO-fit level- in 6:23
    Workout #77 LEO-fit level- completed
    Workout #78 LEO-fit level- in 4:45
    Workout #79 LEO-fit level- completed
    Workout #80 LEO-fit level- 60 push-ups, 55 sit-ups, 48 seconds 300 m, 7:34 mile
    Workout #81 LEO-fit level- in 8:31
    Workout #82 LEO-fit level- in 6:27
    Workout #83 LEO-fit level- 9 completed rounds
    Workout #84 LEO-fit level- in 9:58
    Workout #85 LEO-fit level- in 6:38
    Workout #86 LEO-fit level- in 8:50
    Workout #87 LEO-fit level- 6.5 rounds completed
    Workout #88 LEO-fit level- in 14:47
    Workout #89 LEO-fit level- in 7:00
    Workout #90 LEO-fit level- in 13:00
    Workout #91 LEO-fit level- 15 dead hang pull-ups, 60 push-ups, 50 sit-ups & 7:15 mile run
    Workout #92 LEO-fit level- in 12:05
    Workout #93 LEO-fit level- in 14:54
    Workout #94 LEO-fit level- 14 rounds completed
    Workout #95 LEO-fit level- in 6:45
    Workout #96 LEO-fit level- in 24:52
    Workout #97 LEO-fit level- in 11:56
    Workout #98 LEO-fit level- in 6:20
    Workout #99 LEO-fit level- in 7:19
    Workout #100 LEO-fit level- in 9:55
    -1031-

    ReplyDelete
  2. Workout #73 LEO-fit level- in 13:45
    Workout #74 LEO-fit level- in 6:14
    Workout #75 LEO-fit level- in 6:10
    Workout #76 LEO-fit level- in 7:24
    Workout #77 LEO-fit level- completed
    Workout #78 LEO-fit level- in 4:50
    Workout #79 LEO-fit level- completed
    Workout #80 LEO-fit level- 51 push-ups, 47 sit-ups, 45 seconds 300 m, 1 mile run in 7:35
    Workout #81 LEO-fit level- in 8:21
    Workout #82 LEO-fit level- in 7:00
    Workout #83 LEO-fit level- 9 rounds completed
    Workout #84 LEO-fit level- in 9:26
    Workout #85 LEO-fit level- in 6:05
    Workout #86 LEO-fit level- in 7:50
    Workout #87 LEO-fit level- 6 rounds completed
    Workout #88 LEO-fit level- in 15:10
    -293-

    ReplyDelete
  3. workout 90 leo-fit level in 16:23
    -293-

    ReplyDelete
  4. workout 91: 10 pull-up, 38 push ups, 40 sit ups, and 8:06 mile

    -293-

    ReplyDelete
  5. Workout 92 leo-fit level in 14:10
    -293-

    ReplyDelete
  6. Workout 93 leo-fit level in 14:37
    -293-

    ReplyDelete
  7. Workout 94 leo-fit level completed 14 rounds
    -293-

    ReplyDelete
  8. workout 97 leo-fit level in 13:30
    -293-

    ReplyDelete
  9. workout 98 leo-fit level in 6:40
    -293-

    ReplyDelete
  10. workout 99 leo-fit level in 7:25
    workout 100 leo-fit level in 9:50
    -293-

    ReplyDelete
  11. Workout #76 LEO-fit level in 7:15
    -1031-

    ReplyDelete