This the Fitness Program for Military, Law Enforcement and Firefighters .

Military, Law Enforcement, Firefighter 061521

By |2021-06-10T21:22:22+00:00June 13th, 2021|MLF|

If you are missing a piece of equipment, click here for our substitution list Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Endurance: Run 4 Miles  Workout: For Time Sled pull 50' hand over hand with rope  Push sled 50'  50 Push-ups x 5 Recovery: Chest, Shoulders and Spine

Military, Law Enforcement, Firefighter 061321

By |2021-06-08T15:42:58+00:00June 11th, 2021|MLF|

Today is an Rest Day   Work on your MOBILITY HERE  

Military, Law Enforcement, Firefighter 061221

By |2021-06-08T15:34:19+00:00June 10th, 2021|MLF|

If you are missing a piece of equipment, click here for our substitution list Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Workout: For Time 50' Walking lunge (moderate weight) 30 Dumbbell snatch alt arms (use one of the lunge DBs) 100 Double-unders  30 Dumbbell snatch alt arms  50' Walking lunge  Endurance: Row 2k  [...]

Military, Law Enforcement, Firefighter 061121

By |2021-06-08T15:33:04+00:00June 9th, 2021|MLF|

If you are missing a piece of equipment, click here for our substitution list Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Workout: For Time 50' Walking lunge (moderate weight) 30 Dumbbell snatch alt arms (use one of the lunge DBs) 100 Double-unders  30 Dumbbell snatch alt arms  50' Walking lunge  Endurance: Row 2k  [...]

Military, Law Enforcement, Firefighter 061021

By |2021-06-08T15:31:18+00:00June 8th, 2021|MLF|

If you are missing a piece of equipment, click here for our substitution list Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15Push-up walk outs 15 Pike ups Sprints: 8 Sets 200 Meter sprint for time Rest 1:00 x 4 Sets with gear on or weight vest 200 Meter sprint for time [...]

Military, Law Enforcement, Firefighter 060921

By |2021-06-04T21:17:30+00:00June 7th, 2021|MLF|

Today is an Rest Day Work on your MOBILITY HERE

Military, Law Enforcement, Firefighter 060821

By |2021-06-04T21:16:56+00:00June 6th, 2021|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Endurance: Run 800 Meters for time Rest 1:1 x 4 Workout: EMOM for 20:00 Minute 1: 5 Power cleans (70-80% of 1RM) Minute 2: 30 Second max [...]

Military, Law Enforcement, Firefighter 060721

By |2021-06-04T21:12:28+00:00June 4th, 2021|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence  10 Lunge with twist then 5:00 - Easy run Strength: Single Arm Kettlebell Overhead/Single Arm Farmer Carry Walk: 30 Yards each side x 4 Sets, build Kettlebell pull throughs: 10 Pull throughs each direction [...]

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