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 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes WOD: For time Run 1 mile 100/100 Mountain climbers 30 Chest to bar pull-ups Strength: Farmers carry 55/30# dumbbells, walk 800 Meters *Every time you drop, run 100 meters [...]
Warm-up: 5:00 of tissue work that you need, then 2 Rounds of: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs Endurance: Swim 50 Meter pull 50 kick 50 pull 50 kick 3 x 500 Meter swim Rest 2 min between sets Tread water for 10:00 Strength: Accumulate a 10:00 plank WOD: For [...]
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: 5:00 of tissue work that you need, then 2 Rounds of: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs Endurance: Swim 50 Meter pull 50 kick 50 pull 50 kick 3 x 500 Meter swim Rest 2 min between sets Tread water for 10:00 Strength: Accumulate a 10:00 plank WOD: For [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Work: For Individual Round Times 200 Meter Sprint Max rep push-ups Rest 1:00 X 5 *Coach's Notes: Go all out on each round! Take advantage of the built in rest! WOD: For time 100 Sit-ups WOD: For time 50 Lunging steps 50 Burpees 50 Burpees 50 [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Endurance: Swim Warm-up 100 Meter kick 50 Meter pull Main 100 Meters, find a time and try to hold it. With about 10 sec rest between intervals x [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-Up 2x 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and back 10 Push-ups Endurance: Run 1 Mile buddy carry with 100#-150# sandbag 1 Mile run slick 800 Meter run buddy carry 800 Meter run [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: Two Sets of: Star Lungesx 10 per leg Toe Touchesx 10 per leg Front to Back Leg Kicksx 10 per leg WOD: For Time 50 Cal bike 50 Man makers (55/30s) 50 Cal row Rest 15 min WOD: For time 21-15-9 Front squat (155/110) 42-30-18 Hand release push-up Strength: 5 Sled pushes x 100', Heavy Rest 2 [...]
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute WOD: For Time 400 Meter run 30 Burpees 30 GHD sit-ups x 4 Rest 10 min WOD: For Time 100 Thrusters (95/65) *Every time you drop bar do 10 Strict pull-ups Strength: Bench: Complete 4 sets of 6 reps, go heavy Recovery: Chest, [...]
