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: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Endurance: Ruck Run 800 Meters for time Rest 1:1 x 2 400 [...]
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: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Strength: Back squat: 20-15-10-5 Reps, Build in weight, rest 2:00 between After [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Endurance: Run 1.5 mile all out Max pull-ups (one set) Max push-ups (one set) you can hold in the top plank but don't let your [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope WOD: For time 50 Meter swim 15 Burpees x 5 Rest 5 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 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Endurance: Run 3 Miles, with a 20# vest or sandbag WOD: For time 30 Toe to bar 30 Burpees x 3 Rest 15 min WOD: For time 10-9- 8-7- 6-5- 4-3- 2-1 [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 5:00 of shoulder, lat, and trap tissue work then 2 Sets of: :20 Seated arm pumps 10/10 Single leg hip thrusts Thoracic warm-up Endurance: Swim 500 Meter, side stroke Rest 10 min Try to hold EMOM, 50 meters X 10 8:00 [...]
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: 5:00 of related tissue work, then 1 round of: 1/2 mile run at 60-70% pace 10/10 Lunge/twist 10/10 High kicks 10/10 Pike ups 15 Kip swings shoulders only Strength: Work up to a heavy back squat, Then EMOM for 6:00 4 [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 3 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run WOD: For time 100 Tire flips (no tire do power cleans 155/95#) WOD: For time 25 GHD sit-ups 25 Hand release push-ups x 4 Recovery: Shoulders and Spine
If you are missing a piece of equipment, click here for our substitution list. Warm-Up: 2 rounds :30 ankle rollsper foot 10 upward dog to inch worms 5 Burpees 10 Supermans WOD: For time 50-40- 30-20- 10 Dumbbell snatch (70/50#) (alternate arms each rep and the number is total reps) 7 rope climbs between each set Rest 10 min WOD: For [...]
