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

Military, Law Enforcement, Firefighter 080723

By |2023-08-04T19:51:45+00:00August 5th, 2023|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-up 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees WOD: For time 10 Calore bike 10 Thrusters (115/75#) x 10 Strength: Every 2:00 Deadlift: Complete 6 sets of 6 reps at about 70% of 1RM WOD: For time 21-15-9 Deadlifts (225/155#) Overhead squats (95/65#)  [...]

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Military, Law Enforcement, Firefighter 080523

By |2023-08-01T19:51:39+00:00August 3rd, 2023|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-Up: 3 Sets 10 x PVC pipe pass throughs 10/10 Single Arm KB Deadlifts 10 KB Front squats 10 Touchdowns 10 Strict pull-up WOD: 15:00 AMRAP 10 Shoulder to over head (135/95#) 50 Double-unders x 5 Remaining time max muscle ups *If you don't have muscle ups, [...]

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Military, Law Enforcement, Firefighter 080423

By |2023-08-01T19:49:25+00:00August 2nd, 2023|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-up Start with 5:00 of tissue work for hips and shoulders, then 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles WOD: For time 800 Meter run 5 Rope climbs 15' 50 Push-ups  Wear a 20# vest if you have it  X 5 Rest [...]

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Military, Law Enforcement, Firefighter 080323

By |2023-08-01T19:45:52+00:00August 1st, 2023|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-up Start with 5:00 of tissue work for hips and shoulders, then 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles WOD: For time 800 Meter run 5 Rope climbs 15' 50 Push-ups  Wear a 20# vest if you have it  X 5 Rest [...]

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Military, Law Enforcement, Firefighter 080223

By |2023-07-27T21:29:06+00:00July 31st, 2023|MLF|

Today is an Rest Day   Work on your MOBILITY HERE  

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Military, Law Enforcement, Firefighter 080123

By |2023-07-27T21:28:38+00:00July 30th, 2023|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  [...]

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Military, Law Enforcement, Firefighter 073123

By |2023-07-27T21:27:23+00:00July 29th, 2023|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  [...]

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Military, Law Enforcement, Firefighter 073023

By |2023-07-27T21:27:03+00:00July 28th, 2023|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 [...]

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Military, Law Enforcement, Firefighter 072923

By |2023-07-25T17:01:26+00:00July 27th, 2023|MLF|

If you are missing a piece of equipment, click here for our  ubstitution 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 WOD: Every 4:00 500 Meter row 5 Power cleans 185/135# x 4 Endurance: Ruck Run 400 meters for time Rest 2 min between sets X 6 [...]

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Military, Law Enforcement, Firefighter 072823

By |2023-07-25T16:57:48+00:00July 26th, 2023|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-up 2 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Endurance: Swim Warm up 100 meters easy 100 meters just kick 100 meters Rest 30 sec 200 meters Rest 30 sec 300 meters Rest 2 min [...]

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