This the Fitness Program for Military, Law Enforcement and Firefighters .
If you are missing a piece of equipment, click here for our substitution list. Endurance: Swim Warm up 100 meters Rest 1:00 75 meters Rest :45 50 meters Rest :30 25 meters Rest 4 min Every 2:00 swim 100 meters X 10 Rest 3 min Every 1:30 swim 50 meters X 5 Rest 3 min [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch WOD: For Time 400 Meter run 40 Burpees 20 Kettlebell swings (53/35#) x 3 rounds Rest 15 min WOD: [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Endurance: Find a hill, doesn't matter the size. Do intervals, sprint up and the walk down is the rest. Hit 15-20 Sets, wear some weight [...]
Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch WOD: For time 21-15-9 Thruster (135/95#) Between each set do 6 rope climbs Rest 15 min WOD: For Time 50' Walking lunge holding (55/40#) 10 Man makers (55/40#) x 4 Rest 20 min Strength: Back squat or Front squat: [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 50 Meter swim 10/10 Lunge with twist :20 Seated arm pumps x 2 Sets Endurance: Swim 50 Meter sprint Rest 10 sec between sets X 3 Rest 3 min Swim 200 meter Rest 1 min Swim 100 meter Rest 1 min Swim 50 meter Rest 1 min X 4 Tread water for 5 min [...]
WOD: 12 Days of Pain Workout 1-25 foot walking lunge 2-Deadlift (185/115#) 3-3 Power cleans (185/115#) 4-Handstand push-up 5-Man makers (55/35) 6-Box jumps (24"/20”) 7-Pull-ups 8-Wall balls (20/14#) 9-Toes to bar 10-Kettlebell swings (54/35#) 11-Burpees 12-120 Double-unders So you will start with walking lunge, then…2 dead lifts, 1 walking lunge then…3 power cleans, 2 dead [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Endurance: Ruck Run Throw on anywhere from 10-30 pounds 5 Mile run Mess with going about 80% pace for 1-2:00 at a time then bring it down to 60% pace for 2-5:00 at at time until you reach [...]
Today is an Rest Day Work on your MOBILITY HERE
WOD: "Deck of Cards" On a continuous running clock for time. Take a deck of cards and deal 5 cards off the top. Perform the number of reps associated with the number on each card. For Face cards do these reps: Jacks-11 Queens-12 Kings-13 Aces-14 Perform these movements associated with each suit: Hearts-Dumbbell Man Makers (40/30#) [...]
Today is an Rest Day Work on your MOBILITY HERE
Happy Memorial Day! Workout: "Murph" For Time *With a 20lbs weight vest 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Click the Murph link above for tips, warm-up, recovery, and more.
