This the Fitness Program for Military, Law Enforcement and Firefighters .
Warm-up: Swim 50 Meters (slow) Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Endurance: Swim 50 meters :30 rest 250 meters 1 min rest 100 meters Rest 3:00 between waves x 5 waves Workout: For Time Complete 5 Rounds 7 Man Makers (55/40lbs) 20 lunge steps at the farmers carry with the [...]
Today is an Rest Day Work on your MOBILITY HERE
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, [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Endurance: Swim 1 Mile for time Rest as needed then Breath hold swims. (Only do this if you have a partner with you and only go one guy at a time.) So try 25 meters kick off wall. Try to get [...]
Here’s today’s Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Strength: Back squat: Work up to a heavy single and try to get 6 singles at that weight. WOD: For Time Complete 10 Rounds 10 Strict pull-ups 10 Strict ring [...]
Here’s today’s Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Strength: Back squat: Work up to a heavy single and try to get 6 singles at that weight. WOD: For Time Complete 10 Rounds 10 Strict pull-ups 10 Strict ring [...]
Today is an Rest Day Work on your MOBILITY HERE
Here’s today’s Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Warm-Up 3 Sets 5 Push-ups 5 Wall balls, light 5 Ring dips 1:00 Singles under or double-under practice Strength: Bench Press: Complete 5 Sets Of 10 Reps, Make It Hard [...]
Warm-up 3 Set 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: Take 8:00 to work up to a heavy Clean And Jerks single WOD: For Time • Run 1 Mile • 10 Clean And Jerks (205/135) • Run 1 Mile • 10 Clean And Jerks • Run [...]
Today is an Rest Day Work on your MOBILITY HERE
