Monday
Paperwork
- Emergency Contact
- PAR-Q
- Name on Strength Card
60 Minutes
- Emergency Contact
- PAR-Q
- Name on Strength Card
60 Minutes
CPAT Practice - Mentor Lead Station Orientation
50 Minutes
Cool- Down: Foam Roller
Warm-Up: Dynamic
20 Minutes
Cardio: Run around academy building x2
20 Minutes Cool- Down: Foam Roller
10 Minutes
______________________________
Wednesday
Paperwork - new candidates
- Emergency Contact
- PAR-Q
Paperwork - new candidates
- Emergency Contact
- PAR-Q
20 Minutes
Cardio: Academy Building Run x 2
20 Minutes
CPAT Task Specific Circuit:
20 Minutes
Equipment;
Dumbbells; Stop Watch; Cones For Farmers Carry + Walking Lunges
Logistics: Divide Candidates into 3 Groups;
Equipment;
Dumbbells; Stop Watch; Cones For Farmers Carry + Walking Lunges
Logistics: Divide Candidates into 3 Groups;
Circuit 1 Outdoors
|
AMRAP 10 Min
|
Stair Climb
|
Farmers Carry DB
|
Walking Lunges
|
20 Minutes
Self-Guided Strength Training orientation - Printable Link
50 Minutes
Cool- Down: Static Stretch Cool Down
10 Minutes
_____________________________
Saturday
Warm- Up: Dynamic Warm-up
Paperwork - new candidates
- Emergency Contact
- PAR-Q
- Emergency Contact
- PAR-Q
- Weight Card
15 Minutes
Cardio: 1 Indian Run Around Academy Building (3 Groups), 2nd lap at own pace
WATER BREAK
WATER BREAK
20 Minutes
CPAT Task Specific Circuit:
Equipment: Dumbbell for Goblet Squat, Gym Mats + Plate, Push Up
Logistics:
Set up Push Up and Goblet Squat Stations in Corner of Gym, Gym Mat Push Court Area
Divide candidates into 3 groups and complete the 4 rounds as quickly as possible in good form.
Equipment: Dumbbell for Goblet Squat, Gym Mats + Plate, Push Up
Logistics:
Set up Push Up and Goblet Squat Stations in Corner of Gym, Gym Mat Push Court Area
Divide candidates into 3 groups and complete the 4 rounds as quickly as possible in good form.
Circuit 3 ID
|
4 Rounds or 10 Minutes
|
Gym Mat Push 1
|
Push -ups 20
|
Goblet Squats 20
|
WATER BREAK
|
15 Minutes
CPAT Practice - Mentor Lead CPAT Stations -
Divide Into 6 Groups - Minutes Rotate to Next Station
Station 1 - 10 Minutes
5 Minute Tower Climb + Water Break
Station 2-10 Minutes
(Tire Drag) Hose Run & Pull
Equipment Carry with Dumbbells
Station 3 -10 Minutes
Ladder Raise and Lower
Forcible Entry Hammer Hit 20 hits
Station 4 - 10 Minutes
Confined Space Crawl
Dummy Drag
Station 5- 10 Minutes - WATER BREAK
Divide Into 6 Groups - Minutes Rotate to Next Station
Station 1 - 10 Minutes
5 Minute Tower Climb + Water Break
Station 2-10 Minutes
(Tire Drag) Hose Run & Pull
Equipment Carry with Dumbbells
Station 3 -10 Minutes
Ladder Raise and Lower
Forcible Entry Hammer Hit 20 hits
Station 4 - 10 Minutes
Confined Space Crawl
Dummy Drag
Station 5- 10 Minutes - WATER BREAK
stair-master walk
Station 6- 10 Minutes - Water Break
Self-Guided Strength Training Group 2 - 10 Minutes (Self Guided): - Printable Link
Station 6- 10 Minutes - Water Break
Self-Guided Strength Training Group 2 - 10 Minutes (Self Guided): - Printable Link
60 Minutes
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