The Standard
Jim Musgrave
Tactical, Tactical / Military, General Fitness, Power Sports , Combat SportsA special 8-week fitness program designed by Law Enforcement professional, current S.W.A.T. team member and former Division 1 athlete Jimmy Musgrave. Let us help you on your journey, creating a new standard of health, physical strength, and discipline!
Prep
A
General Warm Up
10 Min AMRAP @ RPE 5 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups Any additional exercise you want to add or change you can!
B
Back Squat
1 x 1
C
Overhead Pause Squats
4 x 5
WOD
D
For Time: 21-18-15-12-9-6-3 -Front Squats (Bar starts from ground) @ 115lb Bar / 80lb Bar (95/65 scaled) -Pull Ups
E
Cable Row
4 x 10
F
Lat Pull Down
4 x 10
G
Reverse Pec Dec
4 x 10
H
Seated DB Curl
4 x 10
Prep
A
General Warm Up
10 Min AMRAP @ RPE 5 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups Any additional exercise you want to add or change you can!
Prep
B
General Bar Warm Up
Complete 2 Rounds x 5 Reps Each @ Empty Bar: Deadlifts Upright Rows Hang Power Cleans Strict Press Back Squats Overhead Squats
C
Clean Pull
4 x 3
D
Power Clean
2 x 3
E
Squat Clean
1 x 1
Row Intervals
F
4 Rounds For Effort: 500m Row @ RPE 7/8 250m Row @ RPE 5/6 Rest 2 min between rounds If you need to convert for equipment (500m = 30 Cal, 250m = 15 Cal)
G
Strict Handstand Push Up
4 x 10
H
Weighted Sit Ups
4 x 10
Core
I
10 Min EMOM: Min 1: 15 Hollow Rocks Min 2: 45 Sec Plank
Prep
A
General Warm Up
10 Min AMRAP @ RPE 5 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups Any additional exercise you want to add or change you can!
B
Flat Bench Press
1 x 1
C
Standing Barbell Push Press
4 x 5
WOD
D
Every 3 Min x 5 Rounds 20/15 Cal Row 10 Box Jump Overs (24"/20" Box) Max Reps Devils Press In Remaining Time @ 50lb DBs/ 35lb DB's (35/25 scaled) Rest 90 Sec between rounds
E
Incline Barbell Bench
4 x 10
F
DB Incline Fly
4 x 10
G
DB Skull Crusher
4 x 10
Prep
A
General Warm Up
10 Min AMRAP @ RPE 5 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups Any additional exercise you want to add or change you can!
B
Broad Jumps
5 x 50
C
Single Leg Broad Jumps
5 x 25
D
Box Jump
EMOM
E
20 Minute EMOM: -100M Sprint
Core
F
-50 GHD Sit Ups (or V-Ups) -50 Back Extensions *Split reps as needed
Prep
A
General Warm Up
10 Min AMRAP @ RPE 5 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups Any additional exercise you want to add or change you can!
B
Front Squat
4 x 8
C
Power Snatch
2 x 3
D
Squat Snatch
4 x 3
WOD
E
5 Rounds For Time: 5 Power Snatches @ 135lb Bar / 95lb Bar (95/80 scaled) 10 Toes To Bar (or 10 Hanging Leg Raises) 15/12 Cal Bike
F
Seated DB Shoulder Press
4 x 10
G
DB Lateral Raise
4 x 10
H
Cable Rope Face Pulls
4 x 10
Prep
A
General Warm Up
10 Min AMRAP @ RPE 5 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups Any additional exercise you want to add or change you can!
WOD
B
6 Rounds For Time: 400m Run 10 DB Deadlifts 10 DB Power Clean 10 DB Push Press *DB Weight: 50lbs/35lbs, Scaled: 35lbs/25lbs
C1
DB Curl
10 x 10
C2
DB Skull Crusher
10 x 10
Jim Musgrave
Welcome to Grave Performance, founded by Jim Musgrave—a former Division 1 athlete turned Law Enforcement Officer who is a current S.W.A.T. team member. Jim has fused his experiences to create a platform where grit meets greatness. Tailored for athletes, law enforcement professionals, and anyone on a personal fitness journey.
where functional athletes, including elite first responders, are sculpted into unyielding forces of physical and mental resilience.
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