This the Fitness Program for Military, Law Enforcement and Firefighters .
If you are missing a piece of equipment, click here for our substitution list Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Endurance: Run 4 Miles Workout: For Time Sled pull 50' hand over hand with rope Push sled 50' 50 Push-ups x 5 Recovery: Chest, Shoulders and Spine
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 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch Endurance: This should be fun get out doors .5 Mile swim (open water if you have it) 15 Mile bike 5 Mile run If you can't [...]
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: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Workout: For Time 50' Walking lunge (moderate weight) 30 Dumbbell snatch alt arms (use one of the lunge DBs) 100 Double-unders 30 Dumbbell snatch alt arms 50' Walking lunge Endurance: Row 2k [...]
If you are missing a piece of equipment, click here for our substitution list Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Workout: For Time 50' Walking lunge (moderate weight) 30 Dumbbell snatch alt arms (use one of the lunge DBs) 100 Double-unders 30 Dumbbell snatch alt arms 50' Walking lunge Endurance: Row 2k [...]
If you are missing a piece of equipment, click here for our substitution list Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Workout: For Time 50' Walking lunge (moderate weight) 30 Dumbbell snatch alt arms (use one of the lunge DBs) 100 Double-unders 30 Dumbbell snatch alt arms 50' Walking lunge Endurance: Row 2k [...]
If you are missing a piece of equipment, click here for our substitution list Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15Push-up walk outs 15 Pike ups Sprints: 8 Sets 200 Meter sprint for time Rest 1:00 x 4 Sets with gear on or weight vest 200 Meter sprint for time [...]
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 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Endurance: Run 800 Meters for time Rest 1:1 x 4 Workout: EMOM for 20:00 Minute 1: 5 Power cleans (70-80% of 1RM) Minute 2: 30 Second max [...]
If you are missing a piece of equipment, click here for our substitution list. Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Strength: Single Arm Kettlebell Overhead/Single Arm Farmer Carry Walk: 30 Yards each side x 4 Sets, build Kettlebell pull throughs: 10 Pull throughs each direction [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walk to handstand 200m run Endurance: Run 5 Miles for time Work: Sprint Rounds 10 Power cleans 50 Double-unders 30 Push-ups x 1 Round for time Rest 1:30 x 4 Rounds Work 2: [...]
Today is an Rest Day Work on your MOBILITY HERE
