October-November Return to Function focus

Hopefully you have taken and passed your APFT/ACFT and are ready to resume training. This block will focus on rebuilding base, function strength, stability and work capacity. Accessories are shooter preference based on your weaknesses and imbalances. These workouts...

Friday, 30 October 2020

1. Double kettlebell sumo squat 4×8 2. Step-up 5×7/side with kettlebell in goblet hold 3. Conditioning: a. KB clean 8x/arm b. KB snatch 8x/arm c. Single Arm KB carry 30 yds and back 4x In shortest time possible w/o compromising form or safety Post weight...

Thursday, 29 October 2020

1. Double, Kettlebell Front Squat 4×8/side 2. Single Arm, alternating, dumbbell bench press 4×8/side 3. Conditioning: a. 300m run 1:30 rest 6x Post weight used and results in...

Tuesday, 27 October 2020

1. Double kettlebell sumo squat 4×8  2. Walking lunge, with KB in front rack 4x30yds.  3. 500m row. 2:30 min rest. 5x Post weight used and results in comments.

Monday, 26 October 2020

1.Speed skater squat to med ball chest pass. 3-5x/side 3x. rest to recovery.  2. Goblet squat 4×8  3. Single arm Kettlebell press 4×8/arm. If you have 2 kettlebells of the same weight use both, keeping one racked while pressing the other. 4....

Friday, 23 October 2020

1. Double kettlebell sumo squat 4×8 2. Step-up 5×7/side with kettlebell in goblet hold 3. Conditioning: a. 200m run hard effort b. 45 seconds rest 12x Post weight used and results in...

Thursday, 22 October 2020

1. Double, Kettlebell Front Squat 4×8/side 2. Single Arm, alternating, dumbbell bench press 4×8/side 3. Conditioning: a. Single arm kettlebell snatch 8x/side b. Single arm kettlebell clean 8x/side c. Rope climb 4x In shortest time possible without...