Week 2 Programming

Week 2 Monday

Warm-Up - Dynamic WarmUp 
                   Group Candace Academy Run x 1
Water Break 
15 Minutes - ALL 
Divide Candidates into 3 Groups Based on Readiness to Test 
___________________________________
Group 1 

Cardio Station: Tower Climb 5 Minutes 
                          Shin Splint Prevention Drill
                          Water Break - 10 Minutes 
             

20 Minutes 
Water Break 10 Minutes
 Rotate to CPAT Task Specific Circuit 
___________________________________

Group 2 
CPAT Circuit Station: 
Break into 3 Groups - 
Equipment: Chains - 5, Stopwatch 

Circuit 4 OD

AMRAP 12 min

Island Run 1

Chain Drags 1

Squat 15

20 Minutes 
Water Break 10 Minutes 
- Rotate to CPAT Practice 
_______________________________________
Group 3 
CPAT Practice - Mentor Lead CPAT Stations  - 

Equipment: 

Tires on hose, plates, , Dummy x2, 
Split Group in half - 2 identical stations 

Station 1

3 Minute Stair Climb 
Tire Drag Hose Pull 
Dummy Drag  

Station 2 
3 Minute Stair Climb 
Tire Drag Hose Pull
Dummy Drag 

20 Minutes  
Water Break 10 Minutes 
Rotate to Cardio 
_____________________________________

Cool- Down:Static Stretch   Worlds Greatest Stretch ** REMIND TO BRING EXTRA SHIRT
Hydration!!! 
10 Minutes

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Week 2 Wednesday 

Warm-Up -Dynamic  - Divide into 3 groups prior to the run. 
                  Academy Run x 1 finish at tower
                  15 Minutes  
Water Break 5 Minutes 

Divide Candidates into 3 Groups Based on Readiness to Test 
_____________________________________
Group 1 
Cardio: Shin Splint Prevention Drill
              1 Stair Climb + 1 Island Walk 
20 Minutes 
Water Break 10 Minutes 
Rotate to Cpat Circuit 
_____________________________________
Group 2 

CPAT Circuit Station: 
equipment: stopwatch , 6 Sets of Dumbbells 35-45 lbs

Circuit 5 Outdoor

12 Minutes

BW Squat 15  Walking Lunges  Farmers Carry

Water Break - 10 Minutes 

20 Minutes +10 Minute Water Break 
Rotate to CPAT Practice 
___________________________________________

Group 3 
CPAT Practice - Mentor Lead CPAT Stations  - In Gym 
Station 1

3 Minute Stair Climb 
Tire Drag Hose Pull/Sled Hose Pull 
Dummy Drag  

Station 2 
3 Minute Stair Climb 
Tire Drag Hose Pull/Sled Hose Pull
Dummy Drag 

Station 3 

3 Minute Stair Climb 

Tire Drag Hose Pull (share hose pull)

Dummy Drag (share hose pull)

20 Minutes  

Water Break 10 Minutes  
Rotate to Cardio            

_______________________________________

Cool- Down: Static

10 Minutes ** REMIND CANIDATES TO BRING EXTRA SHIRT 

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Week 2 Saturday

Warm- Up: Dynamic
                  Group Run Around Academy x 1 

15 Minutes 
Divide Candidates into 3 Groups Based Readiness to Test 
Only Testing 8/19 or 8/20 Go to Group 4

Group 1 
Cardio: 
              Sprint/Run length in front of dog training field for speed
                  then
              Farmers Carry length back. (DB 25-40 lbs)
              x3
** Divide group in half so half farmers carry and sprint in opposite direction.
              Shin Splint Prevention 

20 Minutes 
Water Break 10 Minutes 
____________________________________
Group 2 

CPAT Task Specific Circuit: 

Circuit 6 OD

1 min stations 3 Rounds

Squat Thrust  (modified burpee)

Plank

Walking Lunges

20 Minutes  
Water Break 10 Minutes 
__________________________________
Group 3  - OUTDOOR 
CPAT Practice - Mentor Lead CPAT Stations  
12 min AMRAP
1 Tower Climb
Tire Hose Pull 20 Ft
Partner Chain Drag 20 Ft
20 Minutes 
Water Break 10 Minutes 
____________________________________
Group 4 - Those testing 8/19, 8/20 do not rotate 

Times CPAT Practice -- 

                      +
Self-Guided Strength Training In Small Gym : - Printable Link  

120 Minutes

Cool- Down: Static Stretch

15 Minutes