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 3-Nov-2024: AES-14-W.3-D.1

Oct 6, 2024

Upper Body: Station 1: 10 min 4 SETS Incline Bench Press 12/10/8/6 reps Station 2: 10 min 4 SETS 10 Dumbbell Lateral Raise 10 Back Support Dumbbell Arnold Press Station 3: 10 min 3 SETS 10 Narrow Grip Dumbbell Bench Press directly into 12-15 Push...

read more

Friday 1-Nov-2024: AES-14-W.2-D.5

Oct 4, 2024

Dip progression: As the weeks go on, focus on improving quality instead of changing loading assistance. Improving quality in the dip means working through more range of motion, keeping better positions of the shoulder blades, and sticking...

read more

Thursday 31-Oct-2024: AES-14-W.2-D.4

Oct 4, 2024

Lower Body: Strength Intensity 2 The movement variation will change slightly each week to gradually make this pattern more challenging. In addition to the movement variety, the last three weeks will include a change in the format of this section to...

read more