SFAC PREP

6 week Assessment and Selection Preparation Program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Completely First Set and move on to the next exercise. Keep moving until the last exercise.

Speed Trap Bar

Sled Push Sprint

Bear Crawl AMRAP

Burpee AMRAP

Assault Bike

Tactical Circuit

Front Squat (Barbell)

Tuck Jump

Push Press (Barbell)

Standing Power Throw

Ring Push Up

Ring Row

Strength & Threshold Intervals

Pull-Up (Bodyweight)

Push Up (Weighted)

Burpee

V-Up

Active Straight Leg Raise

100m Sprint

Bodyweight & Endurance

Trap Bar Deadlift

Single Arm Push Press (Dumbbell)

Bench Press (Barbell)

Leg Press

Rope Climb

Strength & Tactical Circuit

Med Ball Slam

Long Jump

Kettlebell Swing

Push Up

Plank

Sand Bag Carry

Sled Drag

Farmer's Walk (Weighted)

Med Ball Chop

Should Stability Drill

Standing Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Strength & Threshold

Sled Push

Deadlift (Dumbbell)

Lateral Med Ball Throw

Bent Leg Body Twist

Bodyweight & Endurance 

TRX Row

Sled Push/Pull

Y Raise

Strength & Tactical Curcuit

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