Here's today's Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Warm-up: 2 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees 1:00 Jump rope Strength: Back [...]
Major: Back, legs, chest, shoulders Minor: Core, cardio 6 Rounds of 3 Reps Deadlift building weight 10 Pushups between each set 2 mins rest AMRAP: 12MIN AMRAP (Power Clean ladder) 20 @50% 15 @65% 10 @75% Max reps at 90% Rest 5 mins… 50 reps of Bench Press at 135/85 Rest pause.. Every time you [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 15 cal bike/or row 1 burpee 14 cal bike 2 burpees 13 cal bike 3 burpees .... 2 cal bike 14 burpees 1 cal bike 15 burpees Recovery: Hips and Hamstrings
Warm-up: 5:00 of tissue work for hips and shoulders 1-2 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Workout 1: 10:00 Time Cap, work the order, rest as needed 10 Dual arm KB thrusters (heavy) 10/10 Chinese Rows (heavy) 10/10 Dual arm single leg RDL 1:00 Hollow hold [...]
Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4 x 3 Strength 2: 9 Min EMOM 1 - Deadlift x 12 (225/155) 2 - Wall balls x 15 (20/14) 3 - Run 100 Meter Workout: Every 8 min x 3 400 Meter Run 30 Wall Balls [...]
Today is a Rest Day! Here is Your Mobility
Here’s today’s Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Warm-up: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Workout: "Linda" (AKA "3 bars of death," Click here [...]
REST DAY - Yoga, hike, fun with family/friends, play Rest Day Recovery
Today is an active rest day for the program! 45 Min around the world: 1-Rowing 2- 1 Min plank 3- Air Dyne 4- Body Weight Lunges 5- Single Unders Recovery: Rest Day Recovery
Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important. I know momentum feels good but you can keep this up with a day that [...]
Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: 20 min amrap 1k row 20 ALT DB Snatch 10 DB Facing Burpees Recovery: Shoulders and Spine
Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Workout 1: EMOM for 9:00 Min 1: 5/5 Front rack reverse lunges Min 2: 15 KB pullovers Min 3: 10/10 Side plank hip taps *Coach's notes: Go heavy on the lunges. Go light to moderate on the pull overs and make sure form is [...]
