These exercises were chosen to suit those of a Recon Marine. One of the toughest schools in the military, Marine Recon is no walk in the park. In fact, it pretty much the exact opposite. Recon Marine’s prepare for the worst of situations and these are just a few exercises to see if you would have a shot at getting through Recon School.

Stretch

Alternating Dumbbell Push Press 15 x 3 (both arms)
(Stand tall and straight. Hold two dumbbells next to your shoulders with your elbows bent. Your palms should be facing each other. Dip your knees and explosively push up with your legs as you press the dumbbells over your head. Keep one weight locked in overhead, while you slowly lower the other weight back to the starting position.)

Overhead Farmers Walk 30 x 3
(Press two dumbbells together straight over your head with palms facing each other. Walk 30 steps, each step being 1 rep. Repeat.)

Pull Up Pyramid 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 (or however high you can go.)

Push Up Pyramid 5,10,20,30,20,10,5

Prison Squats w/ Dumbbells 30 x 3

Flutter Kicks 30 x 5
Sit Ups 30 x 5

Run 2 miles

Swim 20 minutes continuously (do laps half the time and then the second half keep your head above water and don’t let your feet touch the ground)

Stretch

- Ben

This is to help work some speed training and higher endurance cardio.  Rest as necessary in between runs!

Stretch

Run 100 meters 4 times
Run 50 meters 6 times
Run 200 meters 2 times
Run 800 meters 1 time

Stretch

- Ben

Potential PT #1

Good luck having a happy Monday!

Stretch

Pushup Pyramid – 5,10,15
Do this pyramid for regular, wide, and diamond pushups

Pullups 10 sets of 5 reps
Switch grips between regular and underhand

Abs/core: In as few sets as possible complete 2 rounds of:
20 flutter kicks (4-count)
20 situps
30 crunches
10 leg lifts with scissors

Stretch

- Ben

Potential PT #2

Warm Up

Diagonal Deadlift 12 x 3

Standing Calf Raise 20 x 3

Oblique Crunch 35 x 3

Hanging Leg Raise 12 x 3

Double Crunches 35 x 3

Donkey Calf Raise 20 x 3

Hanging Knee Raises 12 x 3

Close Grip Chin Up 10 x 5

-K

Potential PT #1 – Jog

Well since it’s not ridiculously cold here in the Midwest, go out for an enjoyable 3-5 mile jog!

Happy Friday

- Ben

Potential PT #2

Bent Over Lateral Raises 12 x 3

Straight Arm Pull Downs 12 x 3

Run 3 miles

-K

Potential PT #1

Stretch

Barbell Bench Press – 3 sets of Maximum Repetitions
Thrusters – 3 sets of Maximum Repetitions
Pull Up Pyramid (Any Grip) 1,2,3,4,5,6,7,6,5,4,3,2,1

Abs:
Crunches 50
Flutter Kicks 30
Situps 25
Crunches 50
Bride/Plank 1 minute 2 times

Stretch

- Ben

Stretch

Run 2-4 miles
If running 2 miles, attempt to run it at a faster than normal pace

Stretch

- Ben

Potential PT #1 – Intervals

Stretch

Complete as many rounds in 20 minutes of:

5 pullups (switch grips each round if you want to mix it up)

20 flutter kicks

15 pushups

20 sit ups

10 dumbbell standing military presses (both arms same time)

20 leg levers

Stretch

- Ben

Potential PT #2 – 100′s

Pull Ups 100

Chin Ups 100

Push Ups 100

Sit Ups 100

Run 3 miles/Bike 35 minutes

-K

Stretch

Seated barbell military press: 3 sets of 8-12 reps

Dumbbell Shoulder extensions (Out in front of body and out to sides of body) 2 sets of 10-12 reps

Handstand pushups: 25 (Use as many sets and reps as you need to reach 25)

Stretch

- Ben

Stretch

Pull up Pyramids Rise: Overhand, Wide, Underhand, Close grips (Each one has it’s own pyramid up)
1,2,3,4,5

Regular Pushups 20×2
Wide Pushups 20×2
Tricep Pushups 15×2
Dive Bombers 10×2

Jump Squats 10×3
Alternating Lunges – 10 Per Leg 3 sets

Abs: Complete in as few sets or as quickly as possible
Flutter Kicks 50 (4 counts)
Situps 30
Crucnhes 50
Reverse Crunches 30
Leg Lifts with scissors (During the leg lift, bring legs up into air, back down, spread legs apart like scissors as far as you can, bring legs back to middle, then back up in the air to complete 1 repetition)
Bridge 1 minute

If you’re feeling up for it after that, Run 3 Miles!

Go get em!

- Ben

—

So no workout for me today, though Ben’s looks mighty fun. I am curious though…

Lebron or Cleveland?

-K

Stretch

Pull up Pyramids Rise: Overhand, Wide, Underhand, Close grips (Each one has it’s own pyramid up)
1,2,3,4,5

Regular Pushups 20×2
Wide Pushups 20×2
Tricep Pushups 15×2
Dive Bombers 10×2

Jump Squats 10×3
Alternating Lunges – 10 Per Leg 3 sets

Abs: Complete in as few sets or as quickly as possible
Flutter Kicks 50 (4 counts)
Situps 30
Crucnhes 50
Reverse Crunches 30
Leg Lifts with scissors (During the leg lift, bring legs up into air, back down, spread legs apart like scissors as far as you can, bring legs back to middle, then back up in the air to complete 1 repetition)
Bridge 1 minute

If you’re feeling up for it after that, Run 3 Miles!

Go get em!

- Ben

—

So no workout for me today, though Ben’s looks mighty fun. I am curious though…

Lebron or Cleveland?

-K

Stretch

Run 3-4 Miles

Stretch

- Ben

Potential PT #1 – Back At It

Hope everyone had a nice break and a good Thanksgiving. Going to get back into gear today…

Rows (will need machine) – 20 minutes
Pull Up Pyramid (PUP) – Up to 7 or more (I.e. 1,2,3,4,5,6,7,6,5,4,3,2,1)
Chin Up Pyramid – Same as PUP.
Double Crunches – 40 x 2
Bicycle Crunches – 40 x 2 (count: 1,1,2,2,3,3,…40,40)

Bike 35 min. or Run 3 – 4 mi.

-K

Potential PT #2

Stretch

Dumbbell Bench Press – 3 sets of 8-12 reps
Dumbbell Thrusters – 3 sets of 8-12 reps

Pullups – 2 rounds of:
6 Regular Grip
6 Wide Grip
6 Underhand Grip
6 Close Grip

Abs:
Situps 30×2
Flutter Kicks 25×2
Crunches 50×2
Leg Lifts 20×2
Bridge 1 minute

20 minute tempo run

Stretch

- Ben

Stretch

Complete as many rounds in 20 minutes as possible of:

10 Squats
15 Pushups
10 Alternating Lunges (5 each leg)
5 pullups
20 Flutter Kicks (4 counts)
10 Situps
10 Crunches

Stretch

- Ben

Happy Thanksgiving!

Stretch

Run 5k

Stretch

Have a great holiday!

- Ben

Stretch

Rest

Stretch

There’s a nice little Turkey Trot in store for tomorrow, have a good day off

- Ben