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Falcon Fit
Falcon Fit. Beginner. Apprentice. Craftsman. Expert. Elite. Baseline Workout 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups m-7:15; w-8:30 ...
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Falcon Fit Beginner Baseline Workout
Body Weight Exercises and Gymnastic Movements
Weight Lifting
Apprentice
Craftsman
Expert
500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups Push ups
m-7:15; w-8:30
m-6:16; w-7:30
m-5:15; w-6:30
m-4:30; w-5:35
m-3:55; w-4:40
Elite
m-5; w-1
m-14; w-7
m-20; w-10
m-30; w-15
m-50; w-25
Sit ups in 1minute
25
40
50
55
60
Pull ups
m-1; w-15 jumping
m-3; w-1
m-10; w-5
m-25; w-15
m-40; w-25
Squats in 1minute
25
40
50
55
60
Squat Thrust/Burpee
Squat thrust 20 non-stop
Burpees—m-10; w-5
Burpees-1 minute 20
Burpees-1 minute 28
Box Jump (non-stop) Knees to elbows GHD hip extension GHD sit up Lateral bridge (each side) Handstand Muscle up Ring dip
12”—10 m-5; w-2 10 10 (parallel) 30 sec NA NA NA
18”--20 m-10; w-5 20 20 (parallel) 1 min 20 sec (wall) NA NA
Burpees-1 minute: m-14; w-7 24”--20 m-15; w-10 30 20 full rom 2 min 90 sec (wall) NA m-7; w-20 (jumping)
24”—30 m-20; w-15 40 30 full rom 3 min 10 sec freestand m-1; w-1 (rb) m-13; w-2
32”--20 m-25; w-20 50 50 full rom 4 min 45 sec freestand m-10; w-1 m-20; w-6
Back Squat
PVC
BW
1.5x BW
2x BW
Front Squat
PVC
.75x BW
BW
1.5x BW
Deadlift Shoulder Press
Bar PVC
5 reps: m-45#; w-30# 5 reps: m-45#; w-30# .75x BW .25x BW
1.5x BW .5x BW
2.5x BW m-BW; w-.75x BW
Bench Press
m-45#; w-30#bar PVC
m-.75 BW; w2/3x BW .5x BW
m-1.5x BW; w-BW
Overhead Squat
m-.5x BW; w1/3x BW .25x BW
2x BW m-.75x BW; w-2/3x BW m-BW; w-.75x BW BW
BW 15 reps
Clean
Weight Lifting continued
Snatch Jerk Push Press Thruster Wall Ball run
Metabolic Conditiong
Combined Workouts
400m 800m 1600m Town Loop 500m row 1000m row Double Unders
Cindy: 5 pullups 10 push ups 15 air squats AMRAP 20 min Helen: 3 rounds 400m run 21 kettle bell swings 12 pull ups Jackie: 1k row 50 thrusters 45# 30 pull up Grace: 30 reps for time of Clean and Jerk 85#-65# Fran: 21-15-9 Thrusters 65# - 45# Pull ups Christine: 3 rounds 12 dead lifts 135#-95# 21 box jumps 20”
Medicine ball:5 reps, 14 # NA PVC 5x m-45; w-30 10x m-45; w-30 5x m-14; w-10
Medicine ball: 15 reps, 20# PVC Bar 15x m-45; w-30 15x m-45; w-30 10x m-14; w-10
2/3x BW
BW
1.25x BW
1/3x BW .5x BW 15x m-65; w-45 15x m-65; w-45 20x m-16; w-12
.75x BW BW 15x m-75; w-55 15x m-95, w-65 40x m-20; w-14
BW 1.25x BW 15x m-85; w-65 15x m-115; w-75 55x m-20; w-14
m-1:45; w-1:55 m-4:30; w-4:50 m-9:15;w-10:00
m-1:25; w-1:35 m-3:40;w- 4:00 m-7:30; w-8:10
m-1:18; w-1:28 m-3:00; w-3:20 m-6:10; w-6:50
m-1:10; w-1:20 m-2:35; w-2:55 m-5:30; w-6:00
m-1:00; w-1:10 m-2:10; w-2:30 m-5:10; w-5:40
m-2:25; w-2:45
m-2:07; w-2:30
1
5
m-1:56; w-2:20 m-3:55; w-4:30 15
m-1:45; w-2:00 m-3:25; w-4:00 40
m-1:34; w-1:50 m-3:15; w-3:50 90
5 rounds
10 rounds
15 rounds
20 rounds
m-25 kg 11:00 w- 16 kg and j pull ups-12:30 m-12:00 w-j pull ups12:00 As written, complete As written: m- 7:30 w-10:00 As written: 12:00
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