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 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 Endurance: Swim 1000 Meter swim for time Rest 5 min 500 Meter [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Strength: Back squat: Complete 4 sets of 5 reps, need to be about 10-15 pounds heavier than last week WOD: For Time 7 Squat cleans (165/115#) 24 [...]
If you are missing a piece of equipment, click here for our substitution list. WARM UP: 1 mile run, easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then: 2 Sets 10 High Kicks, opposite hand to opposite leg 10 Up and over the fence 5/5 Lunge with twist Endurance: 7 Mile [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-Up: 2 Rounds: :30 Over/under arm swings 3 Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees WOD: For time 10 Cleans (225/135#) 10 Inverted rows x 5 10 Ring dip 15 Kettlebell swings (53/35) 10 Cleans x 5 10 Inverted rows 10 Ring Dips [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 Endurance: Run 800 Meters Rest 2 min 400 Meters Rest 2 min 200 Meters x 8 Resting 1 min between sets Pace on [...]
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: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Endurance: Swim Every 1:15 swim 25 meters X 4 500 Meter swim 400 Meter swim 300 Meter swim 200 Meter swim 100 Meter swim Resting 2 min [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Endurance: Run 4 Miles, go all out try to get a PR WOD: For Time 30 Calorie row 20 GHD sit-ups (40 Sit-ups if you don't have [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Endurance: Run 4 Miles, go all out try to get a PR WOD: For Time 30 Calorie row 20 GHD sit-ups (40 Sit-ups if you don't have [...]
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: Run 200 Meters, no gear 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Endurance: Ruck Ruck 400 meters for time X 6 Resting 2 min between sets Rest 5 min 100 meter sprint, no [...]
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 WOD: For Time Row 50 calories 50 Strict pull-ups 50 Lunge steps holding (55/30#) dumbbells 50 Push press (55/30#) dumbbells 50 Wall ball (20/14#) 50 Sit-ups 50 [...]
