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: 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Endurance: Run 1200 Meter run Rest 3 min 200 meter run Resting 1 min between sets X 8 Strength: Push press: Complete 5 sets of 5 reps WOD: 12:00 time cap [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 WOD: For time 100 Meter swim 30 Hand release push ups x 5 Rest 5 min Endurance: Swim 300 Meter swim Rest 1 min 200 Meter swim Rest 1 min 100 [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Strength: Back squat: Work up to a heavy single, then drop to 60% of that and Do 5 back squats EMOM for 6:00 WOD: “Angie” Click link for goal times and tips. [...]
If you are missing a piece of equipment, click here for our substitution list. 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 Endurance: Swim 1 mile for time Rest 10 min 2 Mile run or row for time WOD: 20 min AMRAP 6 [...]
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 Strength: Deadlift: Complete 5 sets of 5 reps @ 80% WOD: AMRAP in 15:00 10 Back rack lunge (135/95#) 2 Rope climbs 15’ Rest 10 min WOD: [...]
Warm-up: 10 Reps each: Side Ap Forward Ape Backward Ape Forward Crab walk Backward Crab walk Backward bear crawl Forward Bear crawl Endurance: Swim Warm up: 2x50 Rest :20 sec between 2x50 Just kick. Work: Start clock do 50 meters. At the 1 min mark start 100 meters, 2 min from then start 200 meter [...]
Today is an Rest Day Work on your MOBILITY HERE
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups Endurance: 3 Mile ruck run Rest 5 min 400 Meter run for time, no gear :45 sec rest between sets x 4 Strength: EMOM for 20:00 5 Deadlifts (225/155#) 10 Push-ups 15 Wall balls (20/14#) Core: Max sit-ups [...]
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: Row 1k for time Rest 90 sec between sets X 5 WOD:For [...]
If you are missing a piece of equipment, click here for a 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 100-50-25 Front Squats (115/75) Deadlifts (225/155#) Double-unders WOD: For Time Heavy [...]
Today is an Rest Day Work on your MOBILITY HERE
