This the Fitness Program for Military, Law Enforcement and Firefighters .
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 Strength: Back squat: Go to 70% of 1RM, then complete 4 Sets of 10 Reps WOD: For Time 3 Rope climbs 15' 10 Man makers (55/40#) Dumbbells x [...]
Today is an Rest Day Work on your MOBILITY HERE
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 Endurance: Run 10K WOD: For Time 21-15-9 Squat clean (155/110lbs) 21/21-15/15-9/9 Russian Step ups (24”/20") Mobility: Low Back and Legs
Warm-up 2 Sets 25 Meter Swim 10 Touchdowns 10/10 Toe Touches Endurance: Swim 3 Sets 500 meter swim Resting 5 min between sets Then 5 x 50's fast Breathe holds 5 x 25's. (Do not kick off the wall on the start, hit the wall turn and push off and do one stroke...if you can) [...]
Today is an Rest Day Work on your MOBILITY HERE
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 Strength: Back squat: Complete 4 sets of 15 reps @ 60% of your 1RM WOD: For Time 21-15-9 All with a (95/65) barbell Deadlift Power clean Front squat Power jerk Pull ups strict WOD: For [...]
Welcome to the Military, Law Enforcement and Firefighter Program. If you are missing a piece of equipment and need a substitution, click here. Warm-up: 3 Sets 10 Pike ups each foot 10 Push up Inchworms Endurance: Run 4 miles, push this pace today. WOD: For time 250 meter row 5 Bench press (go about 75% [...]
Today is an Rest Day Work on your MOBILITY HERE
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 Strength: Back squat: Complete 4 sets of 15 reps @ 60% of your 1RM WOD: For Time 21-15-9 All with a (95/65) barbell Deadlift Power clean Front squat Power jerk Pull ups strict WOD: For [...]
Warm-up: 5:00 Of tissue work for shoulders and hip, then 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's WOD: For Time 200 Meter row 7 Bench press (205/145lbs) x 8 rounds Rest 10:00 Strength: Back Squat: Find your 20 rep max. Pick a weight about 50-60% of 1RM and give it a [...]
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 Run a mile Rest 4 min Run 1200 Rest 3 min Run 800 Rest 2 min Run 400 Rest 1 min Run 200 Rest :30 second Run 100 Workout: For Time 15 Toes To Bar 20 Sandbag Cleans To Shoulder, [...]
Warm-up: 3 Sets 10 Pike ups each foot 10 Push up Inchworms Endurance: Row 4 miles, push this pace today. WOD: For time 100 Double-unders 20 Pull-ups x 5 WOD: For time 100 Dips Every time you break do 10 Ball slams (20/15) Mobility: Hips and Hamstrings
