This the Fitness Program for Military, Law Enforcement and Firefighters .
If you are missing a piece of equipment, click here for our substitution list. Warm-up: Run 800 meters Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings WOD: For time 400 Meter lunge 400 Meter run 200 Meter lunge 200 Meter run 50 Burpees WOD: For time 100 Sit-ups 100 Cal row 100 Wall balls (20/14#) [...]
Endurance: 200 Meter swim for time Rest 1:1 X 5 Strength: Back squat: Complete 7 sets of 4 reps @ 80% of 1RM WOD: For time 20 Pull-ups 20 Ring dips 20 Power cleans (155/105#) 20 Push-ups hand release 20 Front squats (155/105#) 20 Pull-ups 20 Ring dips 20 Snatch (115/75#) 20 Hand release push-ups 20 [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 Endurance: Ruck 1 Mile for time Rest 3 min 800 Meters for time Rest 2 min 600 Meters for time Rest 1 min 400 Meters for time Strength: EMOM for 6:00 6 Deadlifts @ 70% of 1RM WOD: For time 10-9-8-7-6-5-4-3-2-1 Thrusters (115/75#) 50 Double-unders [...]
Warm-up: 5:00 of tissue work for shoulders and hips 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Endurance: Swim 500 meter row for time Rest 2 minutes between sets X 5 sets Record total time of all 5 Sets Strength: *Take as much time and rest as needed Snatch Find your 1 rep max [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-Up: 3 Sets 200m Run 8 Burpees 8 Touchdowns STRENGTH: Back squat: Complete 6 sets of 3 reps at 90% - 92% of 1RM WOD: Complete 5 rounds for time: 25 calorie row 10 Shoulder to over head 139/95# (strict press, push press, push jerk, split jerk) Recovery: Shoulders and Hamstrings
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Strength: Bench Press: 3 sets of 10 reps--make them hard Rest as needed 4:00 AMRAP Max Power Cleans (185/125lbs) Rest 4 minutes 4:00 AMRAP Max Power Cleans (155/105lbs) Rest 4 minutes4:00 AMRAP Max Power [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge WOD: For time 30 Wall balls (20/14) 30 Power cleans (205/145#) 30 Handstand push-ups Rest 10 min WOD: For time 15-12-9 Muscle-ups Power snatch (135/95#) Rest 10 min [...]
Today is an Rest Day Work on your MOBILITY HERE
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Endurance: Ruck Run 4 Miles for time Rest 10 min 2 Mile run, faster pace then your 4 mile WOD: For time 25 Calorie row 15 Strict [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Endurance: Swim Warm-up 2 x 50 Meter kick 2 x 50 Meter pull Then 5 x 100 Meters Find a time and hold it like 1:30/1:35/1:40/1:50 (you pick and hold all [...]
