Wednesday

Back Squat 8-8-8-8-8

UFC Fighters... 

Across drills and demonstrations, the athletes will break down how they manage intensity, conserve energy, and make split‑second decisions when everything speeds up. The goal isn’t to turn agents into fighters; it’s to translate proven training rhythms and mental frameworks from the fight game into the realities of fast‑moving law‑enforcement work.

Tuesday

For TIME:
 400m RUN
 30 Toes-2-Bar
 400m RUN
 10 Wall Walks
 400m RUN
 30 Toes-2-Bar
 400m RUN

Monday

4 Rounds for REPS:

 :40 sec DB Push Presses

 :20 sec REST

 :40 sec DB Deadlifts

 :20 sec REST

 :40 sec Double-Unders

 :20 sec REST

DB RX= 50/35s

Training for Power: Why Speed Matters for Police Tactical Skills

Thursday

 

Tuesday

Death by 10m

AMRAP in 20min of:

 10 Toes-2-Bar

   3 Shuttle Runs

 20m Bear Crawl

 20m Lunges

Monday

Quarter Gone Bad

5 Rounds for MAX Reps:
 15 seconds of Thrusters (135/95) 
 45-second Rest
 15 seconds of Pull-UPs
 45-second Rest
 15 seconds of Burpees
 45-second Rest

FUNday

In TEAMs of 2

For TIME:

 70 Deadlifts (135/95)

 50 Box Jump Overs

 30 Pull-UPs

 20 Front Squats (135/95)

 20 Push Press (135/95)

 70 Hollow Rocks

 50 Hand Release Push-UPs

 30 Power Cleans (135/95)

 20 Double Unders

 10 Walk Walks 

Work at the same time to complete Reps 

The two most important days in your life are the day you were born and the day you find out why.

                                                               -Mark Twain