Week 8 Programming

Week 8 Monday

Warm-Up: Dynamic

12 Minutes  

Cardio Group 

Academy Run + 2 x Burn building run 

Cardio Circuit

CPAT Task Circuit

CPAT Practice- 1st on Wednesday 

Strength Group

CPAT Practice

Strength Training

CPAT Task Circuit - 1st on Wednesday 

Cardio Circuit 

Week 8

5 Rounds

Hill Run  15 Push Ups

20 Air Squats  30 Battle Ropes

  20 Minutes 

Water Break

10 Minutes

CPAT Task Specific Circuit: 

Week 8

15 minutes

5 Renegade Row (each side) Farmers Carry  Chain Drag Stair Climb - 2 packs *Sat strength group wears vest

20 Minutes 

Water Break

10 Minutes

CPAT Practice:

Stair Master 

Tire Hose Pull 

Equipment Carry 

Ladders 

Forcible Entry 

Search 

Dummy Drag 

Ceiling Breach 

Strength Training Workout - Strength Group 

3 sets (10, 8, 8 reps)

Goblet Squat

Step up

Cable Pull Down 

Hammer Chop

DB/BB Press

Tire Hose Pull 

Row

20 Minutes

Water Break

10 Minutes

Cool- Down: 

 10 Minutes