Stew Smith Recon Pdf

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Stew Smith’sMilitary Fitness Workout Series The Twelve Week RECON Marine Prep Workout Waiver of Liability What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program as with this specific program written by Stew Smith. By downloading the program, you are waiving any liability to Stew Smith. Stew Smith Fitnes is a fitness information company focused on fitness testing programs for entrance into military, special operations, police, and fire fighting communities. Our passion is tactical fitness - in fact we train local hudreds of young men and women for free more than 500 hours a year for nearly 20 years now.

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Candidate Fitness Assessment Workout

SmithStew smith recon pdf free

FREE Navy / USNA Workout

Week # 1
Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 5-10

Repeat 5-10 times

Upperbody Push / ABS

Wide pushups 5-10
Reg. Crunches - 20
Reg. Pushups 5-10
Rev. Crunches - 20
Tricep pushups5-10
½ Situps - 20

Running
Repeat 4 times
¼ mile at 2:00 men
¼ mile at 2:30 wo

Tuesday / Friday

repeat 10 times
jumping jacks 10
squats - 10

Swim - 200 yds

Wed / Saturday

Stretch / drink water 1 gallon a day!

Week # 2
Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 5-10

Repeat 5-10 times (takes 10-20 minutes)

Upperbody Push / ABS

Wide pushups 5-10
Reg. Crunches - 20
Reg. Pushups 5-10
Rev. Crunches - 20
Tricep pushups5-10
½ Situps - 20

Running
Repeat 4 times
¼ mile at 1:50 men
¼ mile at 2:20 wo

Tuesday / Friday

repeat 10 times
jumping jacks 10
squats - 15

Swim - 400 yds

Wed / Saturday

Stretch

Week # 3
Monday/Thursday

Warmup-repeat 10x' s

Jumping jacks - 10
Pushups - 10

Pt with the clock
1:00 - pushups max
1:00 - situps(40-50)
30 seconds - pushups
30 secs - situps 20-25

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Tuesday / Friday

repeat 10 times
jumping jacks 10
squats - 20

Swim 500 yds

Wed / Saturday

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Week # 4
Monday/Thursday

Warmup-repeat 15x' s
Jumping jacks - 10
Pushups - 10

Pt with the clock
Repeat 2 times
1:00 - pushups max
1:00 - situps (40-50)
30 seconds - pushups
30 secs - situps 20-25

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

Tuesday / Friday

repeat 10 times
jumping jacks 20
squats - 20

Swim 500 yds
Wed / Saturday

Running
Repeat 6 times
¼ mile at 1:40 men
¼ mile at 2:10 wo

ek # 5

Monday/Thursday

Warmup-repeat 15x' s

Jumping jacks - 10
Pushups - 10

Pt with the clock

2:00 - pushups max
2:00 - situps (70-90)1:00 - pushups
1:00 - situps (40-50)

Running
Repeat 8 times
¼ mile at 1:30 men
¼ mile at 2:00 wo

Tuesday / Friday

repeat 10 times
jumping jacks 20
squats - 20

Swim 600 yds

Wed / Saturday

Running
Repeat 8 times
¼ mile at 1:30 men
¼ mile at 2:00 wo

*Do knee pushups if you need to and walk if you need to catch your breath during runs...

Stew Smith Recon Pdf Book

Check out Summer Seminar @ www.USNA.edu

Stew Smith Recon Workout Pdf

Thanks for the e-mails. Keep them coming at stew@stewsmith.com.

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