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SHARP SHOOTER ACFT PREP
by Brady V.
4 athletes joined
Program Description
Aiming to get people ready for the acft,whether it’s someone who has never passed,someone who just wants a better score or even someone who is trying desperately to get to 600,this is designed for someone who may not have a sled as well
Program Overview
Level
Intermediate, Novice, Beginner, Advanced
Goal
Athletics, Bodyweight Fitness, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 26, 2024 08:39
Last Edited
May 19, 2024 07:36
down_app
Week 1
1 / 8 Weeks
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
12-15 Reps
@9
2
Box Squat (Barbell)
3 Sets
8 Reps
75%
3
Farmer's Walk (Weighted)
2 Sets
1 mins
@10
4
100m Sprint
1 Set
4 Reps
@9.5
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8.5
6
Hang Clean
3 Sets
2 Reps
@8
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
75%
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Push Up
2 Sets
2 mins
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
75%
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Push Up
2 Sets
2 mins
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
12-15 Reps
@9
2
Box Squat (Barbell)
3 Sets
8 Reps
75%
3
Farmer's Walk (Weighted)
2 Sets
1 mins
@10
4
100m Sprint
1 Set
4 Reps
@9.5
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8.5
6
Hang Clean
3 Sets
2 Reps
@8
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
75%
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Push Up
2 Sets
2 mins
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
12-15 Reps
@9
2
Box Squat (Barbell)
3 Sets
8 Reps
75%
3
Farmer's Walk (Weighted)
2 Sets
1 mins
@10
4
100m Sprint
1 Set
4 Reps
@9.5
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8.5
6
Hang Clean
3 Sets
2 Reps
@8
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
75%
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Push Up
2 Sets
2 mins
@10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
12-15 Reps
@9
2
Box Squat (Barbell)
3 Sets
8 Reps
75%
3
Farmer's Walk (Weighted)
2 Sets
1 mins
@10
4
100m Sprint
1 Set
4 Reps
@9.5
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8.5
6
Hang Clean
3 Sets
2 Reps
@8
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
2
Box Squat (Barbell)
3 Sets
5 Reps
85%
3
Farmer's Walk (Weighted)
1 Set
1 Set
2 mins
1 mins
@10
@10
4
100m Sprint
1 Set
5 Reps
@9.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
6-8 Reps
10-12 Reps
@8
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
5-7 Reps
5-7 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@8.5
6
Hang Clean
5 Sets
1 Reps
@8
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
85%
2
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8
3
Push Up
1 Set
1 Set
3 mins
1 mins
@10
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
85%
2
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8
3
Push Up
1 Set
1 Set
3 mins
1 mins
@10
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
2
Box Squat (Barbell)
3 Sets
5 Reps
85%
3
Farmer's Walk (Weighted)
1 Set
1 Set
2 mins
1 mins
@10
@10
4
100m Sprint
1 Set
5 Reps
@9.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
6-8 Reps
10-12 Reps
@8
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
5-7 Reps
5-7 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@8.5
6
Hang Clean
5 Sets
1 Reps
@8
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
85%
2
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8
3
Push Up
1 Set
1 Set
3 mins
1 mins
@10
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
2
Box Squat (Barbell)
3 Sets
5 Reps
85%
3
Farmer's Walk (Weighted)
1 Set
1 Set
2 mins
1 mins
@10
@10
4
100m Sprint
1 Set
5 Reps
@9.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
6-8 Reps
10-12 Reps
@8
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
5-7 Reps
5-7 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@8.5
6
Hang Clean
5 Sets
1 Reps
@8
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10
Day 1
1
Trap Bar Deadlift
3 Sets
AMRAP
85%
2
Bench Press (Dumbbell)
3 Sets
3-5 Reps
@8
3
Push Up
1 Set
1 Set
3 mins
1 mins
@10
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Walking Lunge
1 Set
3 mins
@9.5
6
Hollow Hold
3 Sets
1 mins
@10
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
2
Box Squat (Barbell)
3 Sets
5 Reps
85%
3
Farmer's Walk (Weighted)
1 Set
1 Set
2 mins
1 mins
@10
@10
4
100m Sprint
1 Set
5 Reps
@9.5
Day 3
1
Lat Pulldown
2 Sets
1 Set
6-8 Reps
10-12 Reps
@8
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
5-7 Reps
5-7 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@8.5
6
Hang Clean
5 Sets
1 Reps
@8
Day 4
1
Plank
1 Set
AMRAP
@10
2
Run
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Push Up (Incline)
2 Sets
AMRAP
@10
5
200m Sprint
1 Set
AMRAP
@10