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…

Wednesday 30-Oct-2024: AES-14-W.2-D.3

Oct 2, 2024

Upper Body: Strength Intensity 1 Progression The pull-up is a very challenging exercise to see progression in for a few reasons: A single rep improvement can be comparable to a significant increase in bench press weight, like adding 20 pounds....

read more

Monday 28-Oct-2024: AES-14-W.2-D.2

Sep 25, 2024

Lower Body: High Volume Strength Intensity It's crucial to incorporate both high-rep and low-rep training into your fitness routine, regardless of where you are in your journey. Think of it like preparing for a race: high rep training, akin to long...

read more

Sunday 27-Oct-2024: AES-14-W.2-D.1

Sep 25, 2024

Upper Body: Early Cycle Approach Approaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with a little...

read more