This the Fitness Program for Military, Law Enforcement and Firefighters .
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Strength: EMOM for 20:00 Every odd minute 5 Back squat 70% of 1RM 5 Power cleans 60% of 1RM WOD: For Time 500 meter row 30 Burpee over the rower x 3 rounds WOD: For time 200 [...]
Warm-up: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 Endurance: Go all out! Run 1.5 miles for time Rest 10 minutes Run 1.5 miles same, go all out WOD: For Time 10 Dumbbell Bench Press (heavy) 10 Strict pull-ups x 5 WOD: For Time 25 Toes to bar 25 Back squats (135/95#) [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups WOD: For Time 10 Rounds 250 Meter row 20 Dumbbell lunge steps (55s/30s) Rest 10 min WOD: For Time Complete 5 Rounds 10 Bench press body weight 10 Strict pull-ups Rest 10 min WOD: For Time 1 Round, with weight vest 800 [...]
Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Endurance: Run 800 meters for time Rest 2 minutes between sets X 6 sets Strength: Deadlift: Complete 5 sets of 5 reps @ 75% of 1RM WOD: For Time 100 Wall balls (20/14#) 100 Pull-ups 100 Dumbbell snatch (55/40#) (50 [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 3 Sets 25 Meter swim :20 Seated arm pumps 20/20 Single leg hip thrusts Endurance: Swim 500 meters for time Rest 3 min 500 meters for time Rest 3 min 400 meters for time Rest 2:30 400 meters for time Rest 2:30 5 x 200 meters for time, resting 1 min between Strength: Clean [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Strength: Strict press: Complete 4 Sets of 7 Reps WOD: 20:00 AMRAP 50' Sled push, moderate weight 10 Thrusters (95/65#) 50 Double-unders 10 Kettlebell swings (55/35#) Mobility: Low Back and Legs
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Endurance: Run 2 Miles for time Rest 3 min 1 Mile, try to run 15 seconds faster pace than your mile pace on the 2 mile Rest 3 min 1 Mile, try to run 15 seconds faster pace [...]
Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up WOD: For Time 30 Dumbbell walking lunge steps (55/35 DBs) 30 Manmakers 20 Lunge steps 20 Manmakers 10 Lunge steps 10 Manmakers Rest 20-30 min WOD: For Time 10-8-6 Deadlift (225/135) Rope climbs Yes you are Doing 24 rope climbs have [...]
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Endurance: Run 10 x 100 Meters sprints Start with 1:40 rest after first 100, reduce rest by :10 each set So after your 2nd 1:30 rest and after 3rd 1:20 and so on… WOD: For Time 25 [...]
