This the Fitness Program for Military, Law Enforcement and Firefighters .
Military, Law Enforcement, Firefighter 072723
Today is an Rest Day Work on your MOBILITY HERE
Military, Law Enforcement, Firefighter 072623
If you are missing a piece of equipment, click here for our substitution list. Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Strength: EMOM for 3:00, 4 Back squats (60%) Rest 2:00 EMOM for 3:00, 3 Back squats (70%) Rest 2:00 EMOM for 3:00, 2 Back [...]
Military, Law Enforcement, Firefighter 072523
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Endurance: Run Do this workout on road or beach or something where you can run straight out and straight back. Run 20 min out, at 20 min turn around and try [...]
Military, Law Enforcement, Firefighter 072423
If you are missing a piece of equipment, click here for our substitution list. Warm up: Run or Row200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings WOD: For time 1 Mile run 30 Strict pull-ups Rest 10 min WOD: For time 1 Mile Run 30 Deadlifts 225/155# Rest 10 min WOD: For time 1 Mile [...]
Military, Law Enforcement, Firefighter 072323
Today is an Rest Day Work on your MOBILITY HERE
Military, Law Enforcement, Firefighter 072223
If you are missing a piece of equipment, click here for our substitution list. Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Strength: Bench Press: Complete 5 sets of 5 reps, go heavy WOD: For time 100’ Sled push, go light and make them fast 10 Dumbbell snatch, heavy (75-100/50-70#) [...]
Military, Law Enforcement, Firefighter 072123
If you are missing a piece of equipment, click here for our substitution list. Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Endurance: Hill sprints Find a hill and do 8 hill sprints carrying a 50# sand bag Work to rest 1:2 WOD: For time 4 [...]
