Full Kit
Jim Musgrave
Law Enforcement, Functional Fitness, Functional Training, Tactical, Tactical / Military, Strength & ConditioningWelcome to the "Full Kit" 8-Week Program!
Designed by an active member of a full-time SWAT team and tested by fellow SWAT professionals, this program blends years of athletic training with extensive law enforcement experience. It’s crafted to prepare you for SWAT school or to help anyone train like a true hybrid athlete.
"Full Kit" represents having all the essential tools and gear needed to tackle any mission or challenge. By focusing on strength, speed, power, and endurance, we’re shaping athletes who are ready to handle any physical task that comes their way!
Conditioning
A
Warm Up
10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups If you have done my programs you know this is my go to warm up. This will be a daily warm up at a warm up pace. I try to walk through about 3 Rounds of this in the 10 minutes. If you need to add additional stretches please feel free too.
B1
Run
1 x 1.5
B2
Push Up
1 x 2:00
B3
Sit Up
1 x 1:00
B4
Pull Ups
1 x MAX
C
Power Clean
5 x 5
D
Barbell Reverse Lunge
4 x 10
E1
Leg Extension
4 x 10
E2
Bodyweight Walking Lunge
4 x 20
Core Circuit
F
9 Minute EMOM (Every Minute On the Minute): Minute 1: 45 Second Plank Minute 2: 30 Second Side Plank Minute 3: 30 Second Side Plank (Opposite Side)
Conditioning
A
Warm Up
10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups
B
Flat Bench Press
5 x 10
C
DB Incline Fly
4 x 10
D
Seated DB Shoulder Press
4 x 10
E
DB Lateral Raise
4 x 20
F
DB Skull Crusher
4 x 10
G
Cable Rope Tricep Push Down
4 x 10
Circuit
H
5 Minute EMOM: -20 Seconds MAX Push Ups At the start of 0:00 you will complete as many push ups as possible in 20 seconds. At 20 seconds you will rest until the start of the next minute and will continue to do the same for 5 minutes.
I
Run
1 x 30:00
Conditioning
A
Warm Up
10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups
WOD
B
40 Minute AMRAP: -500m Row (Can sub with 500m Ski, 30 Cal Echo Bike, or a 400m Run) -10 DB Hang Power Cleans (50lb DB's/35lb DB's) (35/25 scaled) -10 DB Push Press -10 DB Front Squats -400m Run -25m Burpee Broad Jump -25 Butterfly Sit Ups Goal: 4 Rounds
Conditioning
A
Warm Up
10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups
B
Back Squat
5 x 10
C
DB Straight Leg Deadlift
4 x 10
D1
Leg Curls
4 x 10
D2
Bodyweight Walking Lunge
4 x 20
E1
Plate Russian Twists
4 x 20
E2
Plate Straight Leg Sit Ups
4 x 10
Conditioning
A
Warm Up
10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups
WOD Assessment
B
4 Rounds For Time: (With a Weighted Vest 20lb/14lb) -200m Run -5 Strict Pull Ups -10 Hand Release Push Ups -20 Air Squats (RPE 9/10) Elite: 6:30-Lower Advanced: 7:30-6:30 Standard: 8:30-7:30 We will retest this in Week 8
C
Deadlift
5 x 10
D
Cable Lat Pull Down
4 x 10
E
Cable Row
4 x 10
F
Barbell Upright Row
4 x 10
G
Standing Alternating DB Curl
4 x 20
H
Reverse Grip Barbell Curl
4 x 10
I
Pull Ups
4 x MAX
Conditioning
A
Warm Up
10 Minute AMRAP (As Many Rounds As Possible): (RPE 5/6) 15/12 Cals on your machine of choice or 200m run 5 Walk Outs with a Push Up 15 Air Squats 15 Sit Ups
B
Run
C
Push Up
D
Pull Ups
Extra Credit
E
Neck Circuit
(Optional) 3 Sets: Supinated Weighted Neck Crunches x 20 (Weight plate held on forehead Supinated Ear to Shoulders x 10/side Supinated Neck Rotations (left + right) x 10/side Pronated Weighted Neck Raises x 20 (Interlaced hands on back of head for resistance) Pronated Ear to Shoulders x 10/side Pronated Neck Rotations x 10/side Many people have neck/ back issues, especially in law enforcement. This is a circuit I do regularly that has solved issues for me while I am constantly wearing weight on my body or In a seated position for an extended period at time. This segment will be optional on Saturday's throughout the program.
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.
The "Full Kit" 8-Week Program is your path to becoming a stronger, faster, and more capable athlete—whether you're preparing for SWAT school or just looking to train like a pro. Don’t wait—gear up and get started today!
Get Full Kit
