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…

Thursday 21-Nov-2024: AES-14-W.5-D.4

Oct 7, 2024

Lower Body: Core Progression The progression up until this point has been a continual increase in the challenge of the exercise. A slight change in biomechanics from knee tucks to L holds to hanging leg raises is a great way to force more...

read more

Wednesday 20-Nov-2024: AES-14-W.5-D.3

Oct 7, 2024

Upper Body: The lower back and obliques are just as important as the muscles on the front of the core despite being overlooked in most programs. The progression here is simple: try to get a nice pump or accumulate some fatigue in both these areas...

read more

Monday 18-Nov-2024: AES-14-W.5-D.2

Oct 7, 2024

Lower Body: The progression for this cycle will come primarily through increasing weight or increasing sets. Station 1: 10 min Every 2:00 x 5  sets (1 warm up + 4 working) Cyclist Front Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 5 reps -...

read more