Military, Law Enforcement, Firefighter 120423

By |2023-11-30T14:13:37+00:00December 2nd, 2023|MLF|

Warm-up: 400 Meter light jog 5/5 Hip openers x 2 Endurance: Run 800 meters Rest 1:30 between sets 85-90% X 4 sets WOD: Adam Brown (Hero Workout, Fallen SEAL) For Time 24 Deadlifts (295/205#) 24 Box jumps (24"/20”) 24 Wall ball (20/14#) 24 Bench Press (195/135#) 24 Box jumps (24"/20”) 24 Wall ball (20"/14”) 24 [...]

Military, Law Enforcement, Firefighter 113023

By |2023-11-28T14:34:46+00:00November 28th, 2023|MLF|

Today is an Rest Day Work on your MOBILITY HERE

Military, Law Enforcement, Firefighter 112923

By |2023-11-22T18:29:50+00:00November 27th, 2023|MLF|

Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Endurance: In Gear 1 Mile run for time (push) Rest 3 min x 2 sets WOD:  For Time 10 Shoulder to overhead (135/95#) (push press, push jerk, split jerk) 10 Bar facing burpee 10 Strict pull ups X 10 rounds Strength: [...]

Military, Law Enforcement, Firefighter 112823

By |2023-11-22T18:29:22+00:00November 26th, 2023|MLF|

Warm-up: 3 Sets 250 Meter Jog 50 Meter Butt kicks 3 Wall Walks 50 Meter High knees Strength: Deadlift: Complete 5 sets of 5 reps, go at 75-80% of 1RM WOD: 20:00 AMRAP 20 Lunge steps holding (55/40#) Dumbbells 10 Pull ups strict 10 Push press with (55/40#) Dumbbells Accessory: Bar Pull Overs: Work on 1 Rep at [...]

Military, Law Enforcement, Firefighter 112723

By |2023-11-22T18:28:19+00:00November 25th, 2023|MLF|

Warm-up: 2 Sets 10 Air squats 10 Walking lunges 10 PVC Pass Throughs 10 Touch downs 250 Meter row Endurance: Run 8:00  At 4 min turn around and try to get back to your start line Rest 2 min Run for 6 min At 3 min turn around and try to get back to your start [...]

Military, Law Enforcement, Firefighter 112623

By |2023-11-22T18:27:49+00:00November 24th, 2023|MLF|

Today is an Rest Day Work on your MOBILITY HERE

Military, Law Enforcement, Firefighter 112523

By |2023-11-21T13:48:16+00:00November 23rd, 2023|MLF|

Endurance: Swim 1 Mile, moderate pace Cool down 2 x 100 meter swim Rest 2 min after each set 2 x 50 meter swim Rest 2 min after each set 2 x 25 meter swim Rest 1 min between sets Strength: Snatch pulls: Complete 6 x 3 reps with more weight than your weight from [...]

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