This the Fitness Program for Military, Law Enforcement and Firefighters .
Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 25 Touch downs Endurance: Swim Warm up 50 Meter pull x 2 50 Meter kick x 2 Then 500 Meter for time Resting 5 min X 2 Then 250 Meter for time Rest 5 min X 2 Then Tread water for 10 min Then 4 x [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: Row 500 Meters 25 Banded overhead press 10 Inchworms Endurance: Every 2:00, go hard 20 Cal bike for time X 10 Strength: Back squat: Complete 4 sets of 10 reps Working up each set to the last set being almost a 10 rep max WOD: For time 20 Cal row 20 Strict pull-ups x 5 Recovery: Hips and [...]
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs WOD: For Time “Do work day “ 2k Row 20 Tire flips 100 Double-unders 20 Squat cleans (155/110#) 100 Push-ups 20 Jerks (155/110#) 100 Sit-ups 20 Deadlifts (155/110#) 2k Row Recovery: Quads, Hips and Hamstrings
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions WOD: “Linda” For time 10-9-8-7-6-5-4-3-2-1 Deadlift @1.5x bodyweight Bench @ bodyweight Power clean @ 3/4 body weight Click the Linda link for tips, tricks, goal times, etc Rest 10 min WOD: For time 21-15-9 Strict pull-ups Box jump overs, no touch (24"/20”) Rest 10 min Recovery: Quads, [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions WOD: “Linda” For time 10-9-8-7-6-5-4-3-2-1 Deadlift @1.5x bodyweight Bench @ bodyweight Power clean @ 3/4 body weight Click the Linda link for tips, tricks, goal times, etc Rest 10 min WOD: For time 21-15-9 Strict pull-ups Box jump overs, no touch (24"/20”) Rest 10 min Recovery: Quads, [...]
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Endurance: Swim 25 Meter kick x 2 25 Meter pull x 2 Swim 1 mile Make sure to only do this next part with a partner. You only go one at a time so you can both watch each other Incase of shallow [...]
Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope x 2 Endurance: Ruck Run 800 Meters run Rest 2:30 X 3 WOD: 10:00 AMRAP 1 Kettlebell swing (50/35#) 1 Thruster (95/65#) 2 Kettlebell swings 2 Thrusters 3 Kettlebell swings 3 Thrusters Adding one rep each round WOD: For time 100 Sit-ups Recovery: Low Back and Hamstrings
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: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Strength: Bench press: Complete 8 sets of 5 reps @ 80% of 1RM THEN Grab a barbell, hold it over your [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold WOD 1: For time 15 Squat cleans (135/95#) 15 Box jumps (24"/20”) x 3 Rest 10 min WOD 2: For time 15 Power cleans (135/95#) 50 Push-ups [...]
