Tuesday 14-Jan-2025: ABB-16_W.1-D.1

Written by Squad 5 Training

On November 20, 2024

5min Cardio machine or Shuttle run

then

2 Rounds of: (Finish all the stations then do a second round)

all the following:

AMRAP 4min

Row 10/8 cals
Box Jump Step Down 7 reps
Push Ups 7 reps

1.5min Break

AMRAP 4min

Bike 10/8 cals
Wall Balls 7 reps (20/14)
Ring Row 7 reps

1.5min Break

AMRAP 4

Ski 10/8 cals
Weighted Sit Up 7 reps
Russian KB Swings 7 reps

1.5min Break

AMRAP 4 min

Run10/8 cals
BB Hang Clean High Pull 7 reps
Tuck Up in Dip Support 7 reps

1.5min Break

repeat all!!

make sure P1 finishes his cardio before P2 finishes the 2 exercises. Calories can be adjusted between 8 and 10 calories to ensure proper flow of the workout between teammates.

 

You May Also Like…

Friday 27-Dec-2024: AES-15-W.4-D.5

Oct 24, 2024

On Fridays Upper body-focused Isometrics are great because it does not require a lot more stress on the joints that have already been worked that day while maximizing the metabolic fatigue in these areas. Increasing metabolic fatigue is another way...

read more

Friday 3-Jan-2024: AES-15-W.5-D.5

Oct 24, 2024

On Fridays Upper body-focused. Combination of movements that could fit the Strength Intensity or Strength Balance sections Station 1: 10 min lift 3 sets 1) 6/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15...

read more

Friday 20-Dec-2024: AES-15-W.3-D.5

Oct 24, 2024

On Fridays Upper body-focused Station 1: 10 min lift 3 sets 1) 6/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15 Dumbbell Upright Row Aim for RPE 7 on the first working set. Keep the weight the same for...

read more