5.1.17

STATION DAY:

Sled day: Using sled (whether purchased or makeshift): 

Load with weight approximately 50% of your bodyweight.  Pull as continuously as possible for 15 minutes straight.  Enjoy.  

Posted on April 23, 2017 .

4.30.17

GYM DAY

Warm-Up:
3x:
SAM Shoulder Mobility Drill
HUG Hip Mobility Drill

LIFT:

  1. Military Press & Weighted Chin: warm up to working weights
  2. Military Press: Put on belt- one all out set at working weight.  Using rest-pause method, rest 20-30 seconds, then one more all out set.  Rest another 20-30 seconds, and one more all out set.
  3. Weighted Chin: repeat step 2 for weighted chin-ups at your working weight.
  4. DEADLIFT: warm up from empty bar to working weight
  5. Put belt on- one all out set at working weight
  6. Take 20% off bar- Every minute on the minute, 5 reps.  
Posted on April 23, 2017 .

4.28.17

STATION DAY

Warm-Up:
3x:
10 Lunging Dislocates
10 Double Unders

WORKOUT:

(1) Using either 2 KB's or a sandbag weighing about 40-60 lbs.
50 Clean and Press for time:
(2) 5 Minutes AMRAP with sledgehammer
10 spear thrusts each side
10 "10-to-2" each side
10 Fireman Chops each side

Posted on April 23, 2017 .

4.27.17

GYM DAY
Warm-Up
3x: 
SAM Shoulder Mobility Drill
10 Clapping Pushup
10 DB or KB Row

LIFT:

  1. Bench Press & Pendlay Row: Warm up from empty bars to working weights
  2. Bench Press: do one all out set at working weight.  Rest 20-30 seconds, one more all out set.  Rest 20-30 seconds, and one final set.  
  3. Row: Put on a belt.  Do one all out set at working weight, stopping if your form deteriorates.  
  4. Row: Take about 20% off the bar.  Do one more all out set.  
  5. Squat: Warm up from empty bar to working weight
  6. Squat: with a belt on- do one all out set.
  7. Squat: Take about 20% off the bar.  One more all-out set.  
Posted on April 23, 2017 .

4.25.17

STATION DAY

Warmup: 100 Single Unders with Jump Rope

  1. 10 Minutes:
    30 Seconds Suicide Sprint
    30 Seconds Rest
  2. 10 Minutes AMRAP:
    10 Double Unders
    10 Sandbag Squat
  3. 3x:
    30 Seconds Front Plank
    30 Seconds Side Plank Left
    30 Seconds Side Plank Right
Posted on April 23, 2017 .

4.24.17

GYM DAY

Warmup: 
3x:
HAM Hip Mobility Drill
10 Clapping Pushups
10 DB or Inverted Row

 

____________________

LIFT

  1. Military Press and Weighted Chinups: warm up from empty bar to working weights
  2. 1 all out set of each.  Wear a belt for press
  3. Military press: take 20% off the bar, do one more all out set.
  4. Weighted chin: scale the weight about 20-25% down.  
    EMOM for 10 Minutes:
    5 reps at 75-80% of your "all out" set
  5. 2x
    Lateral raise with dumbbells to failure
    Reverse curl to failure
Posted on April 23, 2017 .

4.19.17-4.22.17

DELOAD WEEK

This week take it easy.  No running, no heavy lifting.  If you lift, no more than 70% of your normal working weights.  

Only low-impact cardio, or if you run only in ball games, etc.  

Posted on April 16, 2017 .

4.18.17

STATION DAY

Warmup:
3x:
SAM Shoulder Mobility Drill
HUG Hip Mobility Drill

WORKOUT

Put on your turnout gear and BA.  Being "on air" is optional.

20 Minutes continuous:
1 Minute Swing with sandbag, DB or KB
1 Minute Fireman Chop
1 Minute Sled Drag*
1 Minute Plank

Posted on April 9, 2017 .

4.17.17

GYM DAY

Warm-Up:

  1. Squat Routine 2.0
  2. 3x:
    10 Clapping Pushups
    10 inverted row or DB row
    10 KB sumo DL with toes against wall

LIFT:

  1. Bench & Row: warm up from empty bar to working weight.
  2. Do one all out set of each.  THEN cut your reps in half, and do 5 sets at half of your all out set.  Superset the bench and row.*
  3. Squat: warm up from an empty bar to working weight.
  4. Put on a belt.  Do one all out set at your working weight.
  5. Take your all out reps, cut them in half.  Do 5 sets at that number.
Posted on April 9, 2017 .

4.15.17

STATION DAY

Warmup: 

  1. 50 Double unders- just keep going until you get 50 reps.
  2. 3x:
    10 Bodyweight Squats
    10 Clapping Pushups

WORKOUT: 

For time: 

50-40-30-20-10:
Pushups
Bodyweight Squat
Row with sandbag

Posted on April 9, 2017 .