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

Military, Law Enforcement, Firefighter 103023

By |2023-10-25T17:32:51+00:00October 28th, 2023|MLF|

Warm-up 2 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10yrd backward Endurance: For Time Row 3,000 Meters Workout: For Time 50-40-30-20-10 Dumbbell Snatch (50/35), Alternating Arms 5-4-3-2-1 Rope Climbs (15’) Mobility: Shoulders and Hamstrings

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Military, Law Enforcement, Firefighter 102923

By |2023-10-25T17:31:35+00:00October 27th, 2023|MLF|

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: 2 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker  50m High knees  1:00 Jump rope Strength: Back [...]

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Military, Law Enforcement, Firefighter 102823

By |2023-10-23T23:52:07+00:00October 26th, 2023|MLF|

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 Run or Row 400 Meters 15 PVC Good mornings  20 PVC Pass Throughs 10/10 Up and Over the Fence Workout: "Linda" (AKA "3 bars of death," Click here [...]

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Military, Law Enforcement, Firefighter 102623

By |2023-10-23T23:48:16+00:00October 23rd, 2023|MLF|

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 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: 2 [...]

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Military, Law Enforcement, Firefighter 102523

By |2023-10-18T16:47:53+00:00October 23rd, 2023|MLF|

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: 2 Sets Swim 400 Meters 10/10 Toe touches Endurance: Swim 2000 meters Strength: Cleans: Work up to a heavy single, then 5 sets of 2 reps @85-90% of today’s [...]

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Military, Law Enforcement, Firefighter 102323

By |2023-10-18T16:45:53+00:00October 21st, 2023|MLF|

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: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers WOD: For Time Complete 8 Rounds of: 300 Meter Run 8 Bench Press At Bodyweight Rest 5-15 min [...]

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Military, Law Enforcement, Firefighter 102223

By |2023-10-18T16:39:26+00:00October 20th, 2023|MLF|

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. Low Volume for a couple days...reset the system WARM-UP 3 Sets 10 Air squats 10 Lunges 10 PVC pass throughs 10 Touch downs 250 Meter row ENDURANCE: Row 5k @ [...]

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Military, Law Enforcement, Firefighter 102123

By |2023-10-17T00:11:36+00:00October 19th, 2023|MLF|

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. Low Volume for a couple days...reset the system WARM-UP 3 Sets 10 Air squats 10 Lunges 10 PVC pass throughs 10 Touch downs 250 Meter row ENDURANCE: Row 5k @ [...]

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