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
10 Minutes
With a WGT vest 20/15
- Run 400m
- 5 Pull Up
- 10 Air Squat
Rest 5 Minutes
10 Minutes
- Run 400m
- 10 HRPU
- 10 Box Step Up 24″/20″
Jerk Complex
- Push Press + Power Jerk + Split Jerk
- Build to a Heavy Complex
- Then Perform 5 sets
Power Snatch
- 3,3,3,2,2,2,1,1
EMOM 10
- Min 1: 4 Snatch Deadlift
- Min 2: 4 Snatch Pull