Group 2: 1st Battalion, 504th PIR “Red Devils” at Ft. Bragg, NC CADET ANNE DANCZYK ’11, CO H4 CADET BRYAN CASTON ’11, CO E3 CADET PHILLIP BROWN ’11, CO H4 CADET DAVID HENSHAW ’11, CO H3

CDTWeaknessCorresponding Fitness Objective Danczyk -Pull-ups -Bench -Ankles-to-bar Pull-ups, ankles-to-bar (negatives, assisted) Caston -Squats -Pull-ups -Ankles-to-bar Pull-ups, ankles-to-bar (negatives, assisted) Squats Henshaw -Pull-ups -Ankles-to-barPull-ups, ankles-to-bar (negatives, assisted) Adams -Squats -Pull-upsPull-ups (negatives, assisted) Squats Brown -Bench -FlexibilityPull-ups (negatives, assisted) Biggest Weakness: Pull-ups, Ankles-to-bar, upper-body

Door/Blockade Breaching - Upper and lower body strength. (Compound Movement) Clearing a Building - High-intensity cardio - Quick and agile movements Perform Ambush - Lower-body strength Clear Trench Line - Need strong upper-body strength with high endurance Tactical Road March - Endurance Conduct combined arms reconnaissance - Quick upper and lower body movements - Cardio

 Carrying out breaching operations  Building and maintaining assault bridges  Putting up strategic obstacles  Carrying out quick restoration of combat roads and areas of access  Establishing defensive points

MondayTuesdayWednesdayThursdayFriday 1415 Crossfit 1 Class Hour 3 rd floor Wt Rm 1617 Crossfit 2 Class Hour Hayes and 3 rd Fl Wt Rm Crossfit 3 Class Hour RiverCourts 2223 Lee Run Class Hour Meet at Mac Statue (start of hour)

 CrossFit 1 Station 1 (20 minutes)  10 Burpees  15 Pull Ups  25 Push ups  40 Situps  Station 2 3 rd Floor weight room  Military Press with Dumb bells (1 min)  Bench Dips (1 min)  Cycle between these 2 with no rest 3 times  Roman Chair  1 min abs 1 min rest X 3

 CrossFit 2  Hayes IOCT Fun  Station 1: 8 (Min)  Run IOCT for warm up: 8 Mins  Station 2 (switch between Exercises without rest 4 times)  Climb Ropes 1 Min.  Lunges 1 Min  Station 3 (repeat 3 times)  Lap around top 1 time  Pushups 1 Min  Station 4 switch between exercises 4 Times  Pullups to Failure1 min  Sit-ups 1 min  Bench Workout ( 3 sets of 9 reps, 1 min rest in between sets)

 CrossFit 3  River courts Abs of Steel  Station 1 4 Times  Dips 1 min.  V-ups 1 min  Station 2 4 Times  Pull Ups 1 min  Leg Lifts 1 min  Station 3 4 times  Push Ups 1 min  Ankles to the bar 1 min  Station 4 4 times  One Leg Squats 1 min

 Potential Runs just so you can get an Idea of difficulty levels.  NOT LIMITED TO THESE RUNS   Easy Middle Distance Runs  Thayer Gate  Lee Gate   Moderate Middle Distance Runs  PX  Hacienda  Train Tracks  Ski Slope   Difficult Middle Distance Runs  1 st to 1 st  3 gate or 2 gate runs

PROGRESSION Non-tapered, increased number of sets and additional weight. REGULARITY Gym will be utilized regularly, with road running on roads. OVERLOAD additional movements modeling combat VARIETY Pyramid sets, assisted sets, weighted sets, combined combat functional sets INDIVIDUALISM Different sets offer variable difficulty for different abilities and missions REALISM Assisted sets help weaker individuals build base for event and model real life missions RECOVERY During workouts recover as needed, but lifts have at least a day of rest between. BALANCE Use of ropes for added stability control SPECIFICITY Designed to maximize upper body endurance and explosiveness

FrequencyWe will do three crossfits, and one run. Lifts with weights are separated to give our bodies time to recover IntensityWe are doing principally high intensity workouts, but the runs are at own pace to give the option of a low intensity, principally fat burning exercise. TimeEach workout will last no less than 35 minutes and no more than an hour. Cardio workouts will be more than 20 minutes because we want to have an effect on the heart. TypeWe will work principally on getting upper body strength and endurance, since that is our main concern based on the CFC. Endurance runs and sprints are also put in to maintain cardio-fitness and we work abdominal muscles daily.

 olicy/army/fm/25-101/ gif olicy/army/fm/25-101/ gif