Week	Monday	Wednesday	Friday
1	Boots & Utilities (This workout will be used as a baseline measurement. It will appear again in weeks 5,9, and 12. The goal is to do more rounds each time you do this workout.) Complete as many rounds as possible in 30 minutes 440 yd sprin Pull-ups × 5 Push-ups × 10 Squats × 15 Front and side planks 30 seconds each position	Green on Green (PT gear) 5-minute warm-up jog, run six 440 yd sprints with a 1-minute break in between. 3 rounds for time Pull-ups × 6 Squat to press ×10 with 25lbs sandbag Lunges × 10 each leg Seated twist × 20 each side Planks are done after the rounds. Planks (all positions) × 30 seconds	Boots & Utilities Complete 1 round of the below exercises (warm-up). Squats × 8 Push-ups × 8 Lunges × 8 each leg Pull-ups × 6 Woodchoppers × 10 Side toss × 12 each side Crunches × 20 After completing the warm-ups negotiate the obstacle course twice for time. Time starts at the first log and ends when top of the rope touched 2nd time. *If no obstacle course is available do 1 burpee +1pull up for 50 repetitions for time.
2	Green on Green 2 miles Complete as many rounds as possible in 20 minutes Crunches × 10 Woodchopper × 10 each side Thrusters × 10 Bent-over rows with ammo cans × 10 Lunges with ammo cans × 10	Boots & Utilities After a 5-minute warm-up jog, run four 440 yd sprints with a 1-minute break in between. Complete as many rounds as possible in 20 minutes Pull-ups × 7 Buddy squats × 8 Push-ups × 12 Lunges × 12 each leg Woodchoppers × 12 Russians × 12 Combination hyperextensions × 12	Boots &Utilities Obstacle course suicides (run to each obstacle, complete the obstacle, run back to start and start the course again. Each suicide should be one obstacle longer than the previous suicide) *If no obstacle course is available do 1 burpee +1pull up for 75 repetitions for time.
3	Boots & Utilities Complete as many rounds as possible in 25-minutes Overhead press × 12 (with barbell or ammo can) Buddy Squats × 12 Bent-over rows with ammo cans × 12 Lunges × 12 with ammo cans in each hand All plank positions 30 seconds Run eight 440 yd sprints with a minute and a half break in between sprints.	Green on Green Front squats 4 sets of 5 Back squats 4 sets of 5 Bench press 4 sets of 5 Seated rows 4 sets of 5 Note: This is to be done in a weight room with a barbell and weights. Choose a comfortable weight to start with. Your first 2 sets are warm-up sets and your last 2 sets are work sets.	Boots & Utilities with flak After a 5-minute warm-up jog, run eight ½ mile sprints with ¼ mile recovery runs between sprints 3 rounds with flak: Push-ups ×20 Lunges × 20 Buddy dead lift ×12 Combination hyperextensions × 20 Sandbag partner toss × 20
4 Unloading week.	Boots & Utilities After a 5-minute warm-up jog, run eight 440 yd sprints with eight 440 yd quarter-mile jogging after each sprint (recovery) 3 rounds of: Push-ups × 10 Squats × 10 Pull-ups × 5 Lunge and reach × 10 each leg Woodchoppers × 12 Planks × 20 seconds	Green on Green (PT gear) 2 miles (easy pace) 3 rounds of: Overhead press with 40lbs ammo cans × 10 Squats with 2 forty lbs ammo cans × 10 Pull-ups with flak × 5 Walking lunges with ammo cans × 10 each leg Russian twists × 10 each side Swimmer combination hyperextensions × 10	Boots & Utilities 2 miles (easy pace) 3 rounds Lunges × 12 each leg Combination hyperextensions × 12 Wall ball × 12 Pull-ups × 6 Side and front shoulder raises with 5 pounds each hand Sandbag partner toss × 14 each side
5	Boots & Utilities Complete as many rounds as possible in 30 minutes Pull-ups × 5 Push-ups × 10 Squats × 15 Front and Side Planks 30 seconds each position	Boots & Utilities 3 miles 3 rounds as fast as possible Dive bombers × 15 Squats × 15 pull-ups × 8 Lunges × 15 each leg Overhead press × 12 (with sandbags)	Boots & Utilities After a 5-minute warm-up jog, run eight 440yd sprints with 440 yd jogs between sprints Complete as many rounds as possible in 25-minutes Pull-ups × 8 Squat to press with ammo cans × 15 Reverse lunges × 12 each leg Planks × 30 seconds
6	Boots & Utilities For time run the obstacle course 3 times. Time starts as you cross the first log and it ends when you touch the top of the rope for the 3rd time. *If no obstacle course is available do 1 burpee +1pull up for 75 repetitions for time.	Boots & Utilities (Wednesday) 5-minute warm-up jog run six ½ mile sprints with six ½ mile jogging after each sprint (recovery) Complete as many rounds as possible in 30 minutes Rope climbs × 3 Buddy squats × 8 Push-ups × 12 Lunges × 12 each leg Sit & reach × 12 Buddy leg raises × 12	Boots, Utilities & Flak 5-minute warm-up jog, run six 440 yd sprints with 1-minute recovery between sprints Complete as many rounds as possible in 27 minutes Tire flips × 8 Squat to press with ammo cans × 8 Lunges × 8 each leg L-Pull-ups × 6 Woodchoppers × 10 Planks 30 seconds Russians × 20
7	Boots & Utilities Run the obstacle course 3 times for time. *If no obstacle course is available do 1 burpee +1pull up for 100 repetitions for time.	Boots & Utilities 3 miles With flak Max push-ups in 2 minutes Max squats in 2 min Lunges (as many as you can get in 2 min) Max pull-ups Woodchoppers (as many as you can get in 2 min)	Boots & Utilities 5-minute warm-up jog, sprint ½ a mile then jog ¼ mile. 4 rounds of sprints Push-up challenge (every 30 seconds do one more push-up than you did before ex. 1 push-up wait 30 seconds 2 push-ups until 12 push-ups have been reached). Note: you stay in the lean and rest position when waiting. Pull-ups challenge (without dismounting the bar do 1 pull-up then wait 30 seconds do 2 then 30seconds do 3…. Until you cannot do one more than you previously did) 7 Overhead squats with barbell
8 Unloading week	Green on Green (Pt gear) 3-mile run (easy pace) 4 rounds Windshield wipers × 14 Push-ups × 14 Squats with ammo cans × 14 Pull-ups × 8 Lunges × 14 each leg	Green on Green (Pt gear) 5-minute warm-up jog, run eight 440yd sprints with 1-minute recovery between sprints 4 rounds of Overhead press with pack or barbell × 10 Bent-over rows with pack or barbell × 10 Squats with 2 forty-pound ammo cans × 10 Farmers walk with ammo cans for 30 yards Russian twists × 14 each side Romanian dead lifts × 10 (if bar bell is not available use ammo cans)	Green on Green (Pt gear) 2 miles (easy pace) 4 rounds of Front squat to press with ammo can × 14 Reverse lunges with ammo cans × 14 each leg Bent-over rows with ammo cans 90-degree abdominal crunch Woodchoppers × 14
9	Boots & Utilities As many rounds as possible in 40 minutes Thrusters ×10 (Exercise is done with 45lbs ammo can or barbell. If this is too easy and you can add weight.) Pull-ups ×5 Box jumps ×10 Plyo push-ups ×5 Mountain climbers ×20 Front & side planks 30 seconds each position	Green on Green Front squats 4 sets of 5 Back squats 4 sets of 5 Bench press 4 sets of 5 Seated rows 4 sets of 5 Note: This is to be done in a weight room with a barbell and weights. Choose a comfortable weight to start with. Your first 2 sets are warm-up sets and your last 2 sets are work sets. You should be able to lift more than week 7.	Boots & Utilities with flak After a 5-minute warm-up jog, run eight ½ mile sprints with ½ mile recovery runs between sprints 3 rounds with flak: Push-ups ×20 Lunges × 20 Buddy dead lift ×12 Combination hyperextensions × 20 Sandbag partner toss × 20
10	Boots & Utilities with flak Run the obstacle course 4 times for time.	Boots & Utilities with flak After a 5-minute warm-up jog, run twelve 440yd sprints with 1-minute breaks in between. Complete 6 rounds of Pull-ups max set Squats max set Push-ups max set Planks max time	Boots & Utilities with flak As fast as possible: 3 miles for time Overhead press with ammo cans × 16 Squats with ammo cans × 16 Pull-ups × 12 Farmers walk with ammo cans for 30 yards Windshield wipers × 16 each side Sit & Reach × 16
11	Boots & Utilities After a 5-minute warm-up jog, eight ½ mile sprints with ¼ mile recovery runs between sprints 5 rounds with flak Push-ups × 16 Squats with ammo cans × 16 Pull-ups × 13 Lunges × 16 each leg Ammo can pick up with 6 cans Woodchoppers × 16	Boots & Utilities After a 5-minute warm-up jog, run twelve 440yd sprints with 1-minute breaks in between Complete as many rounds as possible 35-minutes Planks 60 seconds Ammo can press × 16 Walking lunges for 30 yards Bent-over rows with ammo cans × 16 Squats with ammo cans × 16 Woodchoppers × 16	Boots & Utilities 3 mile run for time Complete as many rounds as possible in 35-minutes Buddy drag for 25 yards Stretcher press (with groups of 4 to 6 Marines lift a stretcher containing one Marine and lift up as if doing a press) × 10 Pull-ups × 14 Woodchoppers × 18
12 Unloading week. Last week of the program.	Boots & Utilities (Monday) (At this point in training you should be maxing out the number of rounds you can do in 30 minutes) Complete as many rounds as possible in 30 minutes 440 yd sprint Pull-ups × 5 Push-ups × 10 Squats × 15 Front and Side Planks 30 seconds each position	Boot & Utilities After a 5-minute warm-up jog, run six ½ mile sprints with ½ recovery runs 2 rounds Pull-ups × 6 Squats × 12 Push-ups × 12 Lunges × 12 each leg Sit & reach × 12 Windshield wipers × 12	Green on Green 2 miles (easy pace) 2 rounds Planks 30 seconds Push-ups × 10 Squats × 10 Pull-ups × 6 Lunges × 10 each leg Crunches × 12 Woodchoppers × 12