This the Fitness Program for Military, Law Enforcement and Firefighters .

Military, Law Enforcement, Firefighter 051523

By |2023-05-11T20:40:49+00:00May 13th, 2023|MLF|

Warm-up: Swim 50 Meters (slow) Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Endurance: Swim 1 Mile Then Waves 100 Meters for time :30 Rest 50 Meters for time :30 Rest 25 Meters for time Rest 2:00 X 3 Sets Strength: Snatch: Complete 6 sets of 3 reps @ 70-80% [...]

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Military, Law Enforcement, Firefighter 051123

By |2023-05-09T19:35:51+00:00May 9th, 2023|MLF|

Warm-up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 WOD: For Time 50' Sled push moderate weight 5 Man makers(55/35#) 50' Walking lunge holding (55/35#) Dumbbell farmers carry x 5 Rounds Rest 30 min WOD: For Time 2 Rope climbs 15' 5 Bench Press (225/155#) x 5 rounds Mobility: Chest, Shoulders [...]

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Military, Law Enforcement, Firefighter 051023

By |2023-05-04T20:53:10+00:00May 8th, 2023|MLF|

Warm-up: 400 Meter light jog 5/5 Hip openers x 2 Endurance: Run 800 meters Rest 1:30 between sets 85-90% X 4 sets WOD: Adam Brown (Hero Workout, Fallen SEAL) For Time 24 Deadlifts (295/205#) 24 Box jumps (24"/20”) 24 Wall ball (20/14#) 24 Bench Press (195/135#) 24 Box jumps (24"/20”) 24 Wall ball (20"/14”) 24 [...]

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Military, Law Enforcement, Firefighter 050923

By |2023-05-04T20:52:49+00:00May 7th, 2023|MLF|

Today is an Rest Day Work on your MOBILITY HERE

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Military, Law Enforcement, Firefighter 050823

By |2023-05-04T20:51:53+00:00May 6th, 2023|MLF|

Warm-up: Swim 50 Meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Endurance: Swim 500 meter, rest 5 min 400 meter, rest 4 min 300 meter, rest 3 min 200 meter, rest 2 min 100 meter, rest 1 min X 3 Then put some fins on and do 3 [...]

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Military, Law Enforcement, Firefighter 050723

By |2023-05-04T20:51:09+00:00May 5th, 2023|MLF|

Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Strength: Back squat: Complete 4 sets of 8 reps @ 75% of 1RM WOD: For Time 25 Calorie row 25 Wall ball (20/14#) 25 Toe to bar x 4 rounds WOD: For time 100 Push ups Rest 3 [...]

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Military, Law Enforcement, Firefighter 050623

By |2023-05-01T23:55:20+00:00May 4th, 2023|MLF|

Today is an Rest Day Work on your MOBILITY HERE

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Military, Law Enforcement, Firefighter 050523

By |2023-05-01T23:53:59+00:00May 3rd, 2023|MLF|

Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Endurance: In Gear 1 Mile run for time (push) Rest 3 min x 2 sets WOD:  For Time 10 Shoulder to overhead (135/95#) (push press, push jerk, split jerk) 10 Bar facing burpee 10 Strict pull ups X 10 rounds Strength: [...]

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