Week 9 Programming
Warm-Up: Dynamic
Cardio Group
Strength Group
Cardio Circuit
Week 9
6 Rounds - Partner
Run Around Burn Building - Partner 1
Renegade Row 10 each R+L -then hold plank- Partner 2
As Partners 10 Burpees (thruster + pushup)
then Partner 2 Runs Around Burn Building
Partner 1 Does Renegade Rows then plank hold
In case of rain - Partner 1 indoors stair climb,
Partner 2 Renegade Rows in Basement
20 Minutes
CPAT Task Specific Circuit:
Week 9
12 minutes ** each candidate carries 1 bundle pack (BP) for the whole workout.
Walking Lunges with overhead BP hold (30 ft)
Incase of rain do indoors on the stairs +basements
20 Minutes
CPAT Practice:
3 sets (10, 8, 8 reps)
20 Minutes
10 Minutes
Week 9 Programming
Warm-Up: Dynamic
12 Minutes
Cardio Group
Academy Run + Burn building run
Cardio Circuit
CPAT Task Circuit
CPAT Practice - 1st on Wednesday
Strength Group
CPAT Practice
CPAT Task Circuit - 1st on Wednesday
Strength Training
Cardio Circuit
Week 9
|
6 Rounds - Partner
|
Run Around Burn Building - Partner 1
Renegade Row 10 each R+L -then hold plank- Partner 2
As Partners 10 Burpees (thruster + pushup)
then Partner 2 Runs Around Burn Building
Partner 1 Does Renegade Rows then plank hold
|
In case of rain - Partner 1 indoors stair climb,
Partner 2 Renegade Rows in Basement
20 Minutes
Water Break
10 Minutes
CPAT Task Specific Circuit:
Week 9
|
12 minutes ** each candidate carries 1 bundle pack (BP) for the whole workout.
|
Walking Lunges with overhead BP hold (30 ft)
Alternating BP Shoulder Press
Burn Building Stair Climb with BP
*Sat strength group wears vest
|
Incase of rain do indoors on the stairs +basements
20 Minutes
Water Break
10 Minutes
CPAT Practice:
Stair Master
Tire Hose Pull
Equipment Carry
Ladders
Forcible Entry
Search
Dummy Drag
Ceiling Breach
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: static+ shin splint prevention
10 Minutes
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