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…

Sunday 09-Feb-2025: AES-16_W.5-D.1

Dec 8, 2024

Upper body push This will be your last week with some formats, like the 8x3 in the bench press. Weeks 5 and 6 are the best time in the cycle to push your intensity. You have learned how to approach the day, how to approach each section, and how to...

read more

Sunday 02-Feb-2025: AES-16_W.4-D.1

Dec 8, 2024

Upper body push At this stage in the training block, you should understand how to approach this day to get the most out of each section. As a reminder, try to maximize the intensity in the Strength Intensity section. Focus on quality, tempo, and...

read more