This the Fitness Program for Military, Law Enforcement and Firefighters .
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 3 Endurance: Run 3 miles for time, your choice to do in gear or not WOD: For Time 25 Sit-ups 10 Power cleans (155/110#) x 3 rounds Rest 5 min WOD: For Time 25 Sit-ups 10 Deadlifts (225/155) x 3 rounds Strength: [...]
Warm-up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 WOD: For Time 50' Sled push moderate weight 5 Man makers(55/35#) 50' Walking lunge holding (55/35#) Dumbbell farmers carry x 5 Rounds Rest 30 min WOD: For Time 2 Rope climbs 15' 5 Bench Press (225/155#) x 5 rounds Mobility: Chest, Shoulders [...]
Warm-up: 400 Meter light jog 5/5 Hip openers x 2 Endurance: Run 800 meters Rest 1:30 between sets 85-90% X 4 sets WOD: Adam Brown (Hero Workout, Fallen SEAL) For Time 24 Deadlifts (295/205#) 24 Box jumps (24"/20”) 24 Wall ball (20/14#) 24 Bench Press (195/135#) 24 Box jumps (24"/20”) 24 Wall ball (20"/14”) 24 [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: Swim 50 Meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Endurance: Swim 500 meter, rest 5 min 400 meter, rest 4 min 300 meter, rest 3 min 200 meter, rest 2 min 100 meter, rest 1 min X 3 Then put some fins on and do 3 [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Strength: Back squat: Complete 4 sets of 8 reps @ 75% of 1RM WOD: For Time 25 Calorie row 25 Wall ball (20/14#) 25 Toe to bar x 4 rounds WOD: For time 100 Push ups Rest 3 [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Endurance: In Gear 1 Mile run for time (push) Rest 3 min x 2 sets WOD: For Time 10 Shoulder to overhead (135/95#) (push press, push jerk, split jerk) 10 Bar facing burpee 10 Strict pull ups X 10 rounds Strength: [...]
Warm-up: 3 Sets 250 Meter Jog 50 Meter Butt kicks 3 Wall Walks 50 Meter High knees Strength: Deadlift: Complete 5 sets of 5 reps, go at 75-80% of 1RM WOD: 20:00 AMRAP 20 Lunge steps holding (55/40#) Dumbbells 10 Pull ups strict 10 Push press with (55/40#) Dumbbells Accessory: Bar Pull Overs: Work on 1 Rep at [...]
Warm-up: 2 Sets 10 Air squats 10 Walking lunges 10 PVC Pass Throughs 10 Touch downs 250 Meter row Endurance: Run 8:00 At 4 min turn around and try to get back to your start line Rest 2 min Run for 6 min At 3 min turn around and try to get back to your start [...]
Today is an Rest Day Work on your MOBILITY HERE
Endurance: Swim 1 Mile, moderate pace Cool down 2 x 100 meter swim Rest 2 min after each set 2 x 50 meter swim Rest 2 min after each set 2 x 25 meter swim Rest 1 min between sets Strength: Snatch pulls: Complete 6 x 3 reps with more weight than your weight from [...]
