ACFT Run Basic
10 min
- Run 1-1.5miles
- rest 10min
10 min
- Row @ even pace
- rest 10min
10min
- Run same distance
- rest 10min
10min
- Row same distance
Strength Intermediate – Str Endurance
Dumbbell Bench Press
- 10 Reps 4 sets @4111
- 10 HRPU b/t sets
- Rest 60s
DB Upright Row
- 12 Reps 4 sets @1121
- 12 Ring Row @4111 b/t sets
- Rest 60s
4 sets
- 10 DB Push Press
- 60s FLR
- 10 Single Leg Hop L/R
- 30s Side Plank L/R
- Rest 90s
Strength Basic
Goblet Squat
- 8 Reps 4 sets @40X0
- 30s Side Plank L/R
- Rest 60s
DB Upright Row
- 8 Reps 4 sets @40X0
- 10 Banded Pull Through @4111
- Rest 60s
4 sets
- 10 Dumbbell RDL @40X0
- 10 Banded Pull Apart
- 10 Box StepUp
- 10 Bicep Curls
- Rest 90s
Strength Advanced – Strength Day
Low Bar Backsquat
- 3 Rep for day @20X0
Deadlift
- 4 Reps 3 sets 85% @20X0
- Rest 3min
Close Grip Bench Press
- 4 Reps 3 sets 85% @20X0
- Rest 3min
Strength Advanced – Power Day
Deadlift
- 5 reps 3 sets 75% @20X0
- Rest 3min
Low Bar Back Squat
- 3 Reps 5sets 75% @20X0
- Rest 3min
Close Grip Bench Press
- 3 Reps 5sets 75% @20X0
- rest 3min
Weightlifting
Power Snatch + Hang Squat Snatch
- 3+2 (3) 2+1 (3) 1+1 (4)
- Climb based on feel
Back Rack Split Squat
- Work to a heavy 6 reps L/R
- 4 sets / rest 2 min
3 sets
- 10 Cal Bike
- 10 DB Hang Squat Clean Thruster 50/35
- 7 Strict TTB
- rest 2min
Uncommon Breed
DB Split Snatch
- Find a Heavy 7 Reps L/R
- Every 2min
15 minutes
20# Wgt Vest
- 24 Cal Row
- 25m Tactical Lunge w/ KB 53/35
- 10 Pull Up
Strength Intermediate – Strength Endurance
Deadlift
- 5 Hard Reps @40X0
- 6 sets
- rest 2 b/t sets
3 Sets
- 10 Single Leg RDL L/R @40X0
- 10 Back Extensions GHD @40X0
- 10 Scapular Pull ups @32X1
- 10 Neg Glute Ham Raises @40X0
- Rest 2 min
ACFT Prep Basic
Goblet Squat
- 10 Reps 1/3 BW @42X1
- 4 sets
- rest 90s b/t sets
3 Sets
- 50m Shuttle Sprint x 4
- 50m Lunge
- 50m Farmers Carry 44# Ea hand
- 50m Sled Pull 90#
- Rest 4min
Uncommon Breed
Back Rack Front Foot Elevated Split Squat
- Find a 5 rep Heavy L/R
- rest as needed
3 Rounds For Times (with 20# UCB wgt vest)
- 50m Shuttle Sprint x 2
- 5 Burpee
- 50m KB Mixed Grip Walkng Lunge 53/35#
- 5 DxKB Burpee Deadlift 53/35#
- 50m Farmers Carry
- 5 Burpee Over KB
- Rest 3min
ACFT Training Run
Run
- 400m x 4 sets
- rest 1:1
Row
- 500m x 4 sets
- rest 1:1
*be consistent in your time +/- 1,2 seconds each interval
ACFT training – HLT Basic
A) Seated Single Arm DB press
- 12 tough Reps L/R
- 3 sets rest 60s b/t sets
B) Prone Dumbbell Row
- 8 Tough Reps( laying prone on bench )
- 4 sets rest 60s b/t sets
C) 15 minutes EZ pace
- 5 Hanging Leg Raise
- 10 Hand Release Push Ups
- 50m Farmers Carry 53/35# KB
Dumbbell Romanian Deadlift
- 10 Reps @40×0 50/35#
- 4 sets rest 90s b/t sets
3 Rounds
- Run 400m
- Rest 2 min
- 7 Scapular Pull Ups
- 5 Knee to Elbows
- 10 WBS 20/14#
- rest 2 min
Power Clean
- 1/45s for 75% 15 sets
EMOM 10
- 4 FS @65%
5 Sets For Times
- Bike 21 Cals
- 15 PC @95/65#
- 9 Bar Facing Burpee
ACFT Training
*Extra Credit = 20# wgt vest
5 Rounds
- Run 800m
- rest 5 min
- 9 Deadlift 185/105
- 15 HRPU
- 20 Slam Balls 10-20#
- rest 5 min
- Row 750m
- rest 5min