This the Fitness Program for Military, Law Enforcement and Firefighters .
Warm-up: 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: Back Squat: Complete 4 sets of 5 reps @8 5-87% of 1RM Workout: For Time Complete 6 Rounds 10 Toe To Bar 20 KB plank pull throughs (10 each direction) 30 Double Unders Rest 1 Min Between Sets Rest 10 min Workout: For [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Strength: Bench Press: Complete 5 sets of 10 reps, make it challenging Workout: For Time Complete 5 Rounds of: 50' Sled Push (150/105) 50' Farmers Carry Holding (85/55) Dumbbells 2, 15 Foot Rope Climbs Strength: Seated [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Strength: Front squats: Complete 7 Doubles @ 85-90% of 1RM Workout: 3 Rounds For Time 500 Meter Row 30 Push Ups 30 Box Jumps (24"/20”) Work: 1:00 Max rep alternating tire strikes with sledge hammer, or max rep heavy [...]
Today is an Rest Day Work on your MOBILITY HERE
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 50 Meter swim 10 Over under arm swings 10 Touch downs 5/5 High kicks Endurance: Swim Warm-up 50 Easy 50 Kick 50 Pull x 3 Main Swim 1 Mile for time Rest 5 min Tread water for 10 Minutes Strength: Clean and jerk: [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-Up: 2 Sets 6 push-ups 12 ring rows :30secs double under practice Strength: Back squat: Work up to a heavy single for the day Then do 3 sets of 10 at 75% of that heavy single Workout: For time 25 Sit-ups 25 Dips 25 Cal bike x [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Workout: For Time Sled push moderate weight 50' 10 Man makers 55/30# Dumbbells x 5 Rest 10 min [...]
Today is an Rest Day Work on your MOBILITY HERE
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 8/8 High kicks 8/8 Ankle roll outs 10/10 Meter Crab walk with hip up forward and backward Endurance: Swim Warm up 50 Meter kick 50 Meter pull 100 Meters at 70% Main 500 Meter swim Rest 2 Min 5 x 100 Meters with [...]
Today is an Rest Day Work on your MOBILITY HERE
If you are missing a piece of equipment, click here for our substitution list Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Strength: Back squat: Complete 4 sets of 7 Reps @ 75% of 1RM 100' of walking lunge, carry 55/35s Dumbbell's WOD: For Time 100 Cal row [...]
