COMPANY HITT 1

MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Arm Circles 2 30SEC
Neck Clock 2 30SEC
Fire Hydrants 2 30SEC
Bear Crawl 25YD
Monster Walk 25YD
Spiderman 25YD
Inchworm 25YD
Single Leg Balance 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Lunge w/ Twist 25YD
Crab Walk 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Ammo Can Lateral Lunge the group will perform first exercise in the station
TRX Chest Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Kettlebell Goblet Squat alloted amount of time, the Marines will switch
Pull-ups between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Sandbag Deadlift first set, Marines will sprint to next station. Time to
Rope Kneeling Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Cone J-Hook Reverse Sprint stations 2-3 times Total workout time = 15 - 20
Flutter Kicks minutes
STATION 5
Wall Drill Series
Straight Leg Shuffle to Sprint
SQUAD COMPETITION / ENDURANCE
Line teams up on end line of field. One team runs the 100yds down to other end of field
within 15 seconds. Once they reach the finish line, team 2 will follow, then team 3, then team
4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to where
they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total workout time
= 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Chest Stretch 1 set each
Cross Body Stretch
Hip Flexor Stretch
Hamstring Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 2
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Arm Circles 2 30SEC
Neck Clock 2 30SEC
Fire Hydrants 2 30SEC
Prone Leg Overs 2 30SEC
Monster Walk 25YD
Spiderman 25YD
Inchworm 25YD
Single Leg Balance 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Mountain Climbers 2 30SEC
Plank Leg Extension 2 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Rope Alternating Waves w/ Lunge the group will perform first exercise in the station
Ammo Can Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Prisoner Squat Jumps alloted amount of time, the Marines will switch
Sandbag Bent Over Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Romanian Deadlift (Barbell) first set, Marines will sprint to next station. Time to
Med Ball Russian Twist switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Hurdle Hops - Forward stations 2-3 times Total workout time = 15 - 20
Prone Superman minutes
STATION 5
Wall Drill Series
Straight Leg Shuffle to Sprint
SQUAD COMPETITION / ENDURANCE
Break the Marines into 4 groups. Mark off 25 yards and load 4 sleds with 90lbs. Each Marine
must push the sled down and back at least once, the Number of times the sled must travel
down and back is dictated by how many Marines are in the largest group.

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Chest Stretch 1 set each
Upper Back Stretch
Quadricep Stretch
Glute Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 3
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Split Jack Forward 2 30SEC
Long Strider 2 30SEC
Lateral Side Bends 2 30SEC
Supine Leg Overs 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Squat Drops 2 30SEC
Burpees 2 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
TRX Balance Lunge the group will perform first exercise in the station
Traveling Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Front Squat alloted amount of time, the Marines will switch
Ammo Can Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Romanian Deadlift (Barbell) first set, Marines will sprint to next station. Time to
Rope Standing Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Ladder High Knees stations 2-3 times Total workout time = 15 - 20
Med Ball V-Ups minutes
STATION 5
Wall Drill Series
Butt-Kickers
SQUAD COMPETITION / ENDURANCE
Set up cones 25 yards out. Line teams up on end line of field. Teams run down, touch cone
and back twice within 15 seconds. Once they reach the finish line, team 2 will follow, then
team 3, then team 4, then team 5. Once team 5 finishes, team 1 returns back to the start line
back to where they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total
workout time = 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 4
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Split Jack Forward 2 30SEC
Long Strider 2 30SEC
Lateral Side Bends 2 30SEC
Supine Leg Overs 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Squat Drops 2 30SEC
Burpees 2 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Kettlebell Overhead Lunge the group will perform first exercise in the station
Traveling Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Front Squat alloted amount of time, the Marines will switch
Ammo Can Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Romanian Deadlift (Barbell) first set, Marines will sprint to next station. Time to
Rope Standing Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Cone M-Drill stations 2-3 times Total workout time = 15 - 20
Med Ball V-Ups minutes
STATION 5
Wall Drill Series
Butt-Kickers
SQUAD COMPETITION / ENDURANCE
Set up 14 cones across end line of field and across cone lines 10 yards apart for a total of 6
cones consisting of 14 lines. Line teams up at first cone. Marines will sprint up to first cone
and carioca back to start cone and then repeat for the cones down the field for a total of 6
times. Each team should complete the circuit in 30 seconds. Team 2 will follow, then team 3,
then team 4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to
where they started. Total rest time for each team is 120 sec. Total # of reps = 6 Total
workout time = 15 minutes
COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 5
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Split Jack Forward 2 30SEC
Long Strider 2 30SEC
Lateral Side Bends 2 30SEC
Supine Leg Overs 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Back Peddle Reach 2 25YD
Butt-Kicks 2 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Sandbag Rotational Lunge the group will perform first exercise in the station
Clap Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Box Jump alloted amount of time, the Marines will switch
Ammo Can Front Raise between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Kettlebell Swing first set, Marines will sprint to next station. Time to
Rope Kneeling Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Hurdle Hops - Forward/Backward stations 2-3 times Total workout time = 15 - 20
Toe Touches minutes
STATION 5
Parnter Resisted Start w/ Release
Fast Claw Series
SQUAD COMPETITION / ENDURANCE
Team vs. Team event. One Marine is in prone position at start line while the other Marine is
15 yards away in a prone position facing the other Marine. Another cone (finish cone) is
place 25 Yards behind the 15 Yard cone. On the "go" command, the Marine in prone
position will try to catch the Marine backpeddling to the finish line. If a Marine backpeddling
gets beat to the finish line, they must do 5 clap push-ups. Alternate the drill for the next rep.
Total rest time for each team is 80 sec. Total # of reps = 8 Total workout time = 15 minutes
COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 6
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Mountain Climbers 1 30SEC
Stationary Forward Lunge 1 30SEC
Stationary Squat 1 30SEC
Supine Straight Leg Raise 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Back Peddle Reach 2 25YD
Butt-Kicks 2 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
TRX Burpee the group will perform first exercise in the station
Double Kettlebell Push Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Barbell Front Squat alloted amount of time, the Marines will switch
Sandbag Single Grip Bent Over Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Dumbbell Single Leg Deadlift first set, Marines will sprint to next station. Time to
Med Ball Side Twist Toss switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Ladder Skiers stations 2-3 times Total workout time = 15 - 20
Rope Corkscrews minutes
STATION 5
Prone Starts
Fast Claw Series
SQUAD COMPETITION / ENDURANCE
Line teams up on end line of field. One team runs the 100yds down to other end of field
within 15 seconds. Once they reach the finish line, team 2 will follow, then team 3, then team
4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to where
they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total workout time
= 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 7
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Arm Circles 2 30SEC
Neck Clock 2 30SEC
Fire Hydrants 2 30SEC
Bear Crawl 25YD
Monster Walk 25YD
Spiderman 25YD
Inchworm 25YD
Single Leg Balance 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Lunge w/ Twist 25YD
Crab Walk 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Ammo Can Lateral Lunge the group will perform first exercise in the station
TRX Chest Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Kettlebell Goblet Squat alloted amount of time, the Marines will switch
Pull-ups between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Sandbag Deadlift first set, Marines will sprint to next station. Time to
Rope Kneeling Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Cone J-Hook Reverse Sprint stations 2-3 times Total workout time = 15 - 20
Flutter Kicks minutes
STATION 5
Wall Drill Series
Straight Leg Shuffle to Sprint
SQUAD COMPETITION / ENDURANCE
Break the Marines into 4 groups. Mark off 25 yards and load 4 sleds with 90lbs. Each Marine
must push the sled down and back at least once, the Number of times the sled must travel
down and back is dictated by how many Marines are in the largest group.

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Chest Stretch 1 set each
Cross Body Stretch
Hip Flexor Stretch
Hamstring Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 8
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Arm Circles 2 30SEC
Neck Clock 2 30SEC
Fire Hydrants 2 30SEC
Prone Leg Overs 2 30SEC
Monster Walk 25YD
Spiderman 25YD
Inchworm 25YD
Single Leg Balance 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Mountain Climbers 2 30SEC
Plank Leg Extension 2 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Rope Alternating Waves w/ Lunge the group will perform first exercise in the station
Ammo Can Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Prisoner Squat Jumps alloted amount of time, the Marines will switch
Sandbag Bent Over Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Romanian Deadlift (Barbell) first set, Marines will sprint to next station. Time to
Med Ball Russian Twist switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Hurdle Hops - Forward stations 2-3 times Total workout time = 15 - 20
Prone Superman minutes
STATION 5
Wall Drill Series
Straight Leg Shuffle to Sprint
SQUAD COMPETITION / ENDURANCE
Set up cones 25 yards out. Line teams up on end line of field. Teams run down, touch cone
and back twice within 15 seconds. Once they reach the finish line, team 2 will follow, then
team 3, then team 4, then team 5. Once team 5 finishes, team 1 returns back to the start line
back to where they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total
workout time = 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Chest Stretch 1 set each
Upper Back Stretch
Quadricep Stretch
Glute Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 9
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Split Jack Forward 2 30SEC
Long Strider 2 30SEC
Lateral Side Bends 2 30SEC
Supine Leg Overs 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Squat Drops 2 30SEC
Burpees 2 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
TRX Balance Lunge the group will perform first exercise in the station
Traveling Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Front Squat alloted amount of time, the Marines will switch
Ammo Can Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Romanian Deadlift (Barbell) first set, Marines will sprint to next station. Time to
Rope Standing Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Ladder High Knees stations 2-3 times Total workout time = 15 - 20
Med Ball V-Ups minutes
STATION 5
Wall Drill Series
Butt-Kickers
SQUAD COMPETITION / ENDURANCE
Set up 14 cones across end line of field and across cone lines 10 yards apart for a total of 6
cones consisting of 14 lines. Line teams up at first cone. Marines will sprint up to first cone
and carioca back to start cone and then repeat for the cones down the field for a total of 6
times. Each team should complete the circuit in 30 seconds. Team 2 will follow, then team 3,
then team 4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to
where they started. Total rest time for each team is 120 sec. Total # of reps = 6 Total
workout time = 15 minutes
COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 10
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Split Jack Forward 2 30SEC
Long Strider 2 30SEC
Lateral Side Bends 2 30SEC
Supine Leg Overs 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Squat Drops 2 30SEC
Burpees 2 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Kettlebell Overhead Lunge the group will perform first exercise in the station
Traveling Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Front Squat alloted amount of time, the Marines will switch
Ammo Can Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Romanian Deadlift (Barbell) first set, Marines will sprint to next station. Time to
Rope Standing Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Cone M-Drill stations 2-3 times Total workout time = 15 - 20
Med Ball V-Ups minutes
STATION 5
Wall Drill Series
Butt-Kickers
SQUAD COMPETITION / ENDURANCE
Team vs. Team event. One Marine is in prone position at start line while the other Marine is
15 yards away in a prone position facing the other Marine. Another cone (finish cone) is
place 25 Yards behind the 15 Yard cone. On the "go" command, the Marine in prone
position will try to catch the Marine backpeddling to the finish line. If a Marine backpeddling
gets beat to the finish line, they must do 5 clap push-ups. Alternate the drill for the next rep.
Total rest time for each team is 80 sec. Total # of reps = 8 Total workout time = 15 minutes
COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 11
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Split Jack Forward 2 30SEC
Long Strider 2 30SEC
Lateral Side Bends 2 30SEC
Supine Leg Overs 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Back Peddle Reach 2 25YD
Butt-Kicks 2 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Sandbag Rotational Lunge the group will perform first exercise in the station
Clap Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Box Jump alloted amount of time, the Marines will switch
Ammo Can Front Raise between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Kettlebell Swing first set, Marines will sprint to next station. Time to
Rope Kneeling Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Hurdle Hops - Forward/Backward stations 2-3 times Total workout time = 15 - 20
Toe Touches minutes
STATION 5
Parnter Resisted Start w/ Release
Fast Claw Series
SQUAD COMPETITION / ENDURANCE
Line teams up on end line of field. One team runs the 100yds down to other end of field
within 15 seconds. Once they reach the finish line, team 2 will follow, then team 3, then team
4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to where
they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total workout time
= 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 12
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Mountain Climbers 1 30SEC
Stationary Forward Lunge 1 30SEC
Stationary Squat 1 30SEC
Supine Straight Leg Raise 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Back Peddle Reach 2 25YD
Butt-Kicks 2 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
TRX Burpee the group will perform first exercise in the station
Double Kettlebell Push Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Barbell Front Squat alloted amount of time, the Marines will switch
Sandbag Single Grip Bent Over Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Dumbbell Single Leg Deadlift first set, Marines will sprint to next station. Time to
Med Ball Side Twist Toss switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Ladder Skiers stations 2-3 times Total workout time = 15 - 20
Rope Corkscrews minutes
STATION 5
Prone Starts
Fast Claw Series
SQUAD COMPETITION / ENDURANCE
Break the Marines into 4 groups. Mark off 25 yards and load 4 sleds with 90lbs. Each Marine
must push the sled down and back at least once, the Number of times the sled must travel
down and back is dictated by how many Marines are in the largest group.

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 13
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Hip Abduction 2 30SEC
Hip Adduction 2 30SEC
Arm Circles 2 30SEC
Scorpions 2 30SEC
Crab Walk 25YD
Single Leg Balance 25YD
Inchworm 25YD
Walking Knee Hug 25YD
Frankenstein 25YD
Lunge w/ Side Reach 25YD
Plank Leg Extension 2 30SEC
Donkey Kicks 1 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Landmine Lateral Lunge the group will perform first exercise in the station
Barbell Military Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Bear Hug Squat alloted amount of time, the Marines will switch
TRX Hamstring Curl between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Kettlebell Clean - Single Arm first set, Marines will sprint to next station. Time to
Med Ball Wood Choppers switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Cone Box Drill #1 stations 2-3 times Total workout time = 15 - 20
Rope Uppercuts minutes
STATION 5
TRX Sprinter Start Series
Ankling
SQUAD COMPETITION / ENDURANCE
Set up cones 25 yards out. Line teams up on end line of field. Teams run down, touch cone
and back twice within 15 seconds. Once they reach the finish line, team 2 will follow, then
team 3, then team 4, then team 5. Once team 5 finishes, team 1 returns back to the start line
back to where they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total
workout time = 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Glute Stretch 1 set each
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 14
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Hip Abduction 2 30SEC
Hip Adduction 2 30SEC
Arm Circles 2 30SEC
Scorpions 2 30SEC
Crab Walk 25YD
Single Leg Balance 25YD
Inchworm 25YD
Walking Knee Hug 25YD
Frankenstein 25YD
Power Skip (Height) 25YD
Supine Leg Overs 2 30SEC
Donkey Kicks 1 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Rope Alternating Waves w/ Lunge the group will perform first exercise in the station
TRX Spider Man Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Overhead Squat alloted amount of time, the Marines will switch
Rope Squat Pulls between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Kettlebell Swing-Single Arm first set, Marines will sprint to next station. Time to
Hanging Windmills switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Ladder Icky Shuffle stations 2-3 times Total workout time = 15 - 20
Figure 8's minutes
STATION 5
Falling Starts
Ankling w/ Butt Kick
SQUAD COMPETITION / ENDURANCE
Set up 14 cones across end line of field and across cone lines 10 yards apart for a total of 6
cones consisting of 14 lines. Line teams up at first cone. Marines will sprint up to first cone
and carioca back to start cone and then repeat for the cones down the field for a total of 6
times. Each team should complete the circuit in 30 seconds. Team 2 will follow, then team 3,
then team 4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to
where they started. Total rest time for each team is 120 sec. Total # of reps = 6 Total
workout time = 15 minutes
COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Glute Stretch 1 set each
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 15
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Hip Abduction 2 30SEC
Hip Adduction 2 30SEC
Arm Circles 2 30SEC
Scorpions 2 30SEC
Crab Walk 25YD
Single Leg Balance 25YD
Inchworm 25YD
Walking Knee Hug 25YD
Frankenstein 25YD
Power Skip (Height) 25YD
Supine Leg Overs 2 30SEC
Groiners 1 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
TRX Lunge W/ Hop the group will perform first exercise in the station
Depth Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Box Depth Jump to Sprint alloted amount of time, the Marines will switch
Med Ball Slams between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Sandbag Goodmorning first set, Marines will sprint to next station. Time to
Russian Twist switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Hurdle Lateral Skip stations 2-3 times Total workout time = 15 - 20
Rope Double Waves minutes
STATION 5
Mountain Climber Starts
Straight Leg Shuffle to Sprint
SQUAD COMPETITION / ENDURANCE
Team vs. Team event. One Marine is in prone position at start line while the other Marine is
15 yards away in a prone position facing the other Marine. Another cone (finish cone) is
place 25 Yards behind the 15 Yard cone. On the "go" command, the Marine in prone
position will try to catch the Marine backpeddling to the finish line. If a Marine backpeddling
gets beat to the finish line, they must do 5 clap push-ups. Alternate the drill for the next rep.
Total rest time for each team is 80 sec. Total # of reps = 8 Total workout time = 15 minutes
COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Chest Stretch 1 set each
Upper Back Stretch
Quadricep Stretch
Hamstring Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 16
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Hip Abduction 2 30SEC
Hip Adduction 2 30SEC
Arm Circles 2 30SEC
Scorpions 2 30SEC
Crab Walk 25YD
Single Leg Balance 25YD
Inchworm 25YD
Walking Knee Hug 25YD
Frankenstein 25YD
Lunge w/ Side Reach 25YD
Plank Leg Extension 2 30SEC
Donkey Kicks 1 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Landmine Lateral Lunge the group will perform first exercise in the station
Barbell Military Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Bear Hug Squat alloted amount of time, the Marines will switch
TRX Hamstring Curl between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Kettlebell Clean - Single Arm first set, Marines will sprint to next station. Time to
Med Ball Wood Choppers switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Cone Box Drill #1 stations 2-3 times Total workout time = 15 - 20
Rope Uppercuts minutes
STATION 5
TRX Sprinter Start Series
Ankling
SQUAD COMPETITION / ENDURANCE
Line teams up on end line of field. One team runs the 100yds down to other end of field
within 15 seconds. Once they reach the finish line, team 2 will follow, then team 3, then team
4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to where
they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total workout time
= 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Glute Stretch 1 set each
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 17
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Hip Abduction 2 30SEC
Hip Adduction 2 30SEC
Arm Circles 2 30SEC
Scorpions 2 30SEC
Crab Walk 25YD
Single Leg Balance 25YD
Inchworm 25YD
Walking Knee Hug 25YD
Frankenstein 25YD
Power Skip (Height) 25YD
Supine Leg Overs 2 30SEC
Donkey Kicks 1 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Rope Alternating Waves w/ Lunge the group will perform first exercise in the station
TRX Spider Man Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Overhead Squat alloted amount of time, the Marines will switch
Rope Squat Pulls between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Kettlebell Swing-Single Arm first set, Marines will sprint to next station. Time to
Hanging Windmills switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Ladder Icky Shuffle stations 2-3 times Total workout time = 15 - 20
Figure 8's minutes
STATION 5
Falling Starts
Ankling w/ Butt Kick
SQUAD COMPETITION / ENDURANCE
Break the Marines into 4 groups. Mark off 25 yards and load 4 sleds with 90lbs. Each Marine
must push the sled down and back at least once, the Number of times the sled must travel
down and back is dictated by how many Marines are in the largest group.

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Glute Stretch 1 set each
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 18
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Hip Abduction 2 30SEC
Hip Adduction 2 30SEC
Arm Circles 2 30SEC
Scorpions 2 30SEC
Crab Walk 25YD
Single Leg Balance 25YD
Inchworm 25YD
Walking Knee Hug 25YD
Frankenstein 25YD
Power Skip (Height) 25YD
Supine Leg Overs 2 30SEC
Groiners 1 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
TRX Lunge W/ Hop the group will perform first exercise in the station
Depth Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Box Depth Jump to Sprint alloted amount of time, the Marines will switch
Med Ball Slams between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Sandbag Goodmorning first set, Marines will sprint to next station. Time to
Russian Twist switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Hurdle Lateral Skip stations 2-3 times Total workout time = 15 - 20
Rope Double Waves minutes
STATION 5
Mountain Climber Starts
Straight Leg Shuffle to Sprint
SQUAD COMPETITION / ENDURANCE
Set up 14 cones across end line of field and across cone lines 10 yards apart for a total of 6
cones consisting of 14 lines. Line teams up at first cone. Marines will sprint up to first cone
and carioca back to start cone and then repeat for the cones down the field for a total of 6
times. Each team should complete the circuit in 30 seconds. Team 2 will follow, then team 3,
then team 4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to
where they started. Total rest time for each team is 120 sec. Total # of reps = 6 Total
workout time = 15 minutes
COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Chest Stretch 1 set each
Upper Back Stretch
Quadricep Stretch
Hamstring Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 19
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Arm Circles 2 30SEC
Neck Clock 2 30SEC
Fire Hydrants 2 30SEC
Bear Crawl 25YD
Monster Walk 25YD
Spiderman 25YD
Inchworm 25YD
Single Leg Balance 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Lunge w/ Twist 25YD
Crab Walk 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Ammo Can Lateral Lunge the group will perform first exercise in the station
TRX Chest Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Kettlebell Goblet Squat alloted amount of time, the Marines will switch
Pull-ups between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Sandbag Deadlift first set, Marines will sprint to next station. Time to
Rope Kneeling Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Cone J-Hook Reverse Sprint stations 2-3 times Total workout time = 15 - 20
Flutter Kicks minutes
STATION 5
Wall Drill Series
Straight Leg Shuffle to Sprint
SQUAD COMPETITION / ENDURANCE
Line teams up on end line of field. One team runs the 100yds down to other end of field
within 15 seconds. Once they reach the finish line, team 2 will follow, then team 3, then team
4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to where
they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total workout time
= 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Chest Stretch 1 set each
Cross Body Stretch
Hip Flexor Stretch
Hamstring Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 20
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Arm Circles 2 30SEC
Neck Clock 2 30SEC
Fire Hydrants 2 30SEC
Prone Leg Overs 2 30SEC
Monster Walk 25YD
Spiderman 25YD
Inchworm 25YD
Single Leg Balance 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Mountain Climbers 2 30SEC
Plank Leg Extension 2 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Rope Alternating Waves w/ Lunge the group will perform first exercise in the station
Ammo Can Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Prisoner Squat Jumps alloted amount of time, the Marines will switch
Sandbag Bent Over Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Romanian Deadlift (Barbell) first set, Marines will sprint to next station. Time to
Med Ball Russian Twist switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Hurdle Hops - Forward stations 2-3 times Total workout time = 15 - 20
Prone Superman minutes
STATION 5
Wall Drill Series
Straight Leg Shuffle to Sprint
SQUAD COMPETITION / ENDURANCE
Break the Marines into 4 groups. Mark off 25 yards and load 4 sleds with 90lbs. Each Marine
must push the sled down and back at least once, the Number of times the sled must travel
down and back is dictated by how many Marines are in the largest group.

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Chest Stretch 1 set each
Upper Back Stretch
Quadricep Stretch
Glute Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 21
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Split Jack Forward 2 30SEC
Long Strider 2 30SEC
Lateral Side Bends 2 30SEC
Supine Leg Overs 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Squat Drops 2 30SEC
Burpees 2 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
TRX Balance Lunge the group will perform first exercise in the station
Traveling Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Front Squat alloted amount of time, the Marines will switch
Ammo Can Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Romanian Deadlift (Barbell) first set, Marines will sprint to next station. Time to
Rope Standing Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Ladder High Knees stations 2-3 times Total workout time = 15 - 20
Med Ball V-Ups minutes
STATION 5
Wall Drill Series
Butt-Kickers
SQUAD COMPETITION / ENDURANCE
Set up cones 25 yards out. Line teams up on end line of field. Teams run down, touch cone
and back twice within 15 seconds. Once they reach the finish line, team 2 will follow, then
team 3, then team 4, then team 5. Once team 5 finishes, team 1 returns back to the start line
back to where they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total
workout time = 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 22
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Split Jack Forward 2 30SEC
Long Strider 2 30SEC
Lateral Side Bends 2 30SEC
Supine Leg Overs 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Squat Drops 2 30SEC
Burpees 2 30SEC
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Kettlebell Overhead Lunge the group will perform first exercise in the station
Traveling Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Sandbag Front Squat alloted amount of time, the Marines will switch
Ammo Can Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Romanian Deadlift (Barbell) first set, Marines will sprint to next station. Time to
Rope Standing Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Cone M-Drill stations 2-3 times Total workout time = 15 - 20
Med Ball V-Ups minutes
STATION 5
Wall Drill Series
Butt-Kickers
SQUAD COMPETITION / ENDURANCE
Set up 14 cones across end line of field and across cone lines 10 yards apart for a total of 6
cones consisting of 14 lines. Line teams up at first cone. Marines will sprint up to first cone
and carioca back to start cone and then repeat for the cones down the field for a total of 6
times. Each team should complete the circuit in 30 seconds. Team 2 will follow, then team 3,
then team 4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to
where they started. Total rest time for each team is 120 sec. Total # of reps = 6 Total
workout time = 15 minutes
COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 23
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Split Jack Forward 2 30SEC
Long Strider 2 30SEC
Lateral Side Bends 2 30SEC
Supine Leg Overs 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Back Peddle Reach 2 25YD
Butt-Kicks 2 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Sandbag Rotational Lunge the group will perform first exercise in the station
Clap Push-up while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Box Jump alloted amount of time, the Marines will switch
Ammo Can Front Raise between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Kettlebell Swing first set, Marines will sprint to next station. Time to
Rope Kneeling Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Hurdle Hops - Forward/Backward stations 2-3 times Total workout time = 15 - 20
Toe Touches minutes
STATION 5
Parnter Resisted Start w/ Release
Fast Claw Series
SQUAD COMPETITION / ENDURANCE
Team vs. Team event. One Marine is in prone position at start line while the other Marine is
15 yards away in a prone position facing the other Marine. Another cone (finish cone) is
place 25 Yards behind the 15 Yard cone. On the "go" command, the Marine in prone
position will try to catch the Marine backpeddling to the finish line. If a Marine backpeddling
gets beat to the finish line, they must do 5 clap push-ups. Alternate the drill for the next rep.
Total rest time for each team is 80 sec. Total # of reps = 8 Total workout time = 15 minutes
COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 24
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Mountain Climbers 1 30SEC
Stationary Forward Lunge 1 30SEC
Stationary Squat 1 30SEC
Supine Straight Leg Raise 2 30SEC
Walking Knee Hug 25YD
Walking Leg Cradle 25YD
Walking Lunge 25YD
Inchworm 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Back Peddle Reach 2 25YD
Butt-Kicks 2 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
TRX Burpee the group will perform first exercise in the station
Double Kettlebell Push Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Barbell Front Squat alloted amount of time, the Marines will switch
Sandbag Single Grip Bent Over Row between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Dumbbell Single Leg Deadlift first set, Marines will sprint to next station. Time to
Med Ball Side Twist Toss switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Ladder Skiers stations 2-3 times Total workout time = 15 - 20
Rope Corkscrews minutes
STATION 5
Prone Starts
Fast Claw Series
SQUAD COMPETITION / ENDURANCE
Line teams up on end line of field. One team runs the 100yds down to other end of field
within 15 seconds. Once they reach the finish line, team 2 will follow, then team 3, then team
4, then team 5. Once team 5 finishes, team 1 returns back to the start line back to where
they started. Total rest time for each team is 60 sec. Total # of reps = 12 Total workout time
= 15 minutes

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Cross Body Stretch 1 set each
Triceps Stretch
Upper Back Stretch
Quadricep Stretch

COMBAT FIT. COMBAT READY.

 COMPANY HITT 25
MOVEMENT PREP
EXERCISES SETS TIME DIST. REST
Arm Circles 2 30SEC
Neck Clock 2 30SEC
Fire Hydrants 2 30SEC
Bear Crawl 25YD
Monster Walk 25YD
Spiderman 25YD
Inchworm 25YD
Single Leg Balance 25YD
Frankenstein 25YD
Lunge Elbow to Instep 25YD
Lunge w/ Twist 25YD
Crab Walk 25YD
METCON
STATION 1 NOTES: Split unit into 5 seperate groups. Half of
Ammo Can Lateral Lunge the group will perform first exercise in the station
TRX Chest Press while the other half performs the second exercise in
STATION 2 each station. After the exercise is completed for the
Kettlebell Goblet Squat alloted amount of time, the Marines will switch
Pull-ups between exercises. Exercise Time = 30 seconds
STATION 3 Transition Time = 15 seconds After completion of
Sandbag Deadlift first set, Marines will sprint to next station. Time to
Rope Kneeling Throws switch and set up = 15 seconds Repeat exercise
STATION 4 time and transition time as posted above. Repeat
Cone J-Hook Reverse Sprint stations 2-3 times Total workout time = 15 - 20
Flutter Kicks minutes
STATION 5
Wall Drill Series
Straight Leg Shuffle to Sprint
SQUAD COMPETITION / ENDURANCE
Break the Marines into 4 groups. Mark off 25 yards and load 4 sleds with 90lbs. Each Marine
must push the sled down and back at least once, the Number of times the sled must travel
down and back is dictated by how many Marines are in the largest group.

COOL DOWN
GENERAL STRETCHES NOTES: Perform each stretch and hold for 30 seconds.
Chest Stretch 1 set each
Cross Body Stretch
Hip Flexor Stretch
Hamstring Stretch

COMBAT FIT. COMBAT READY.