Want to be as fit as a WCC Crew Leader?
Every week from now till the summer, the WCC is encouraging its leaders to be healthy while winding up for the summer/fall season to come. We figured, why not post the routines on the blog so others may follow along too?
In the first week of physical training, our leaders were required to do what is below. Taken from the United States Marine Corps Forces Special Operations Command (MARSOC) short card, we substituted in some other workouts that strengthen muscles more often used in the conservation corps field.
Try to finish this workout three times by week’s end. Shoot for under 20 minutes each round. If you are brave, do the workout twice and if you are super fit – three times for a total of an hour’s workout.
30 Push-ups
30 Air squats
30 Sit ups
10 Burpees
10 Windshild wipers (lay on your back and oscillate your legs to either side of your body)
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
20 Alternating toe-to-finger touch
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
30 Push-ups
30 Plyo-Lunges
30 Hello dollies
10 Burpees
15 Leg Lifts
3 Max sets of dead-hang pull-ups or flexed-arm hangs
30 Sit ups
10 Burpees
10 Windshild wipers (lay on your back and oscillate your legs to either side of your body)
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
20 Alternating toe-to-finger touch
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
30 Push-ups
30 Plyo-Lunges
30 Hello dollies
10 Burpees
15 Leg Lifts
3 Max sets of dead-hang pull-ups or flexed-arm hangs
Finish by the end of the week:
400 push-ups
90 second plank
2.5 hours of cardio
56 hours of sleep
Do something altruistic
21 liters of water consumed
Great work out! I will try this.
On Tue, Feb 16, 2016 at 9:38 AM, WordPress.com wrote:
> Evan Townsend posted: “Want to be as fit as a WCC Crew Leader? Every week > from now till the summer, the WCC is encouraging its leaders to be healthy > while winding up for the summer/fall season to come. We figured, why not > post the routines on the blog so others may follow along” >
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