Week 3 Monday
Warm-Up - Dynamic Warm Up-
Group Academy Run x1
10 Minutes
Divide Candidates into groups of approx. 20 up to 3 Groups
Water Break
15 Minutes- All
______________________________________
Cardio: Fast run Island Runs x 3 with full recovery rest between (1 min)
20 Minutes
Water Break
10 Minutes
Rotate to CPAT Specific Circuit
_______________________________________
Group 2
CPAT Task Specific Circuit:
Circuit 7 OD
|
12 Minutes
|
1 Tower Run
|
1 Backwards Chain Drag 20ft
1 Tower Run
4 Partner Tire Flips
|
20 Minutes
Water Break
10 Minutes___________________________________________
Group 3
CPAT Practice - Mentor Lead CPAT Stations -
Station 1
3 Minute Stair Climb
Dummy Drag
Forcible Entry
Station 2
3 Minute Stair Climb
Forcible Entry
Dummy Drag
20 Minutes
Water Break
10 Minutes
10 Minutes
_________________________________
Week 3 Wednesday
Warm-Up - Dynamic Warm Up
Group Academy Run x1
Divide Candidates into groups of approx. 20 up to 3 Groups
Water Break
15 Minutes- All
Divide Candidates into Groups of 20 up to 3 Groups
______________________________________
Group 1
Cardio Station:
3 Tower Climbs
20 Minutes
Water Break
10 Minutes
Group 2
CPAT Task Specific Circuit:
Circuit 8 ID
|
AMRAP 12 Min
|
1 Partner Chain Drag
|
30 Ft Farmers Carry - (1 light 1 heavy DB )
1 Sprint Up Island Hill
|
20 Minutes
Water Break
10 Minutes
___________________________________________
Group 3
CPAT Practice - Mentor Lead CPAT Stations -
Station 1
3 Minute Stair Climb
Dummy Drag
Forcible Entry
Station 2
3 Minute Stair Climb
Dummy Drag
Forcible Entry
20 Minutes
Water Break
10 Minutes
Rotate to Cardio
Cool- Down: Static Stretch
10 Minutes
________________________________
Week 3 Saturday
Highrise Pack Tower Run
Walk to Turn Around
Walking Lunges to Top
Warm-Up - Dynamic Warm Up
Group Academy Run x1
Divide Candidates into groups of approx. 20 up to 3 Groups
Water Break
15 Minutes- All
Divide Candidates into Groups of 20 up to 3 Groups
______________________________________
Group 1
Cardio Station:
3 Tower Climbs
20 Minutes
Water Break
10 Minutes
Group 2
CPAT Task Specific Circuit:
Circuit 8 ID
|
AMRAP 12 Min
|
1 Partner Chain Drag
|
30 Ft Farmers Carry - (1 light 1 heavy DB )
1 Sprint Up Island Hill
|
20 Minutes
Water Break
10 Minutes
___________________________________________
Group 3
CPAT Practice - Mentor Lead CPAT Stations
Highrise Pack Tower Run
Walk to Turn Around
Walking Lunges to Top
20 Minutes
Water Break
10 Minutes
Rotate to Cardio
Cool- Down: Static Stretch
10 Minutes
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