6.26.17

STATION DAY

  1. Sledgehammer: 10 Minutes with out rest:
    10 fireman chop each hand
    10 spear thrusts each hand
    10 lunges with hammer held overhead
  2. 10 Minutes:
    1 Minute Suicide Sprint
    1 Minute Rest
  3. 5 Minutes
    30 Seconds Double Unders*
    30 Seconds Rest
Posted on June 19, 2017 .

6.25.17

Gym Day:

WARM-UP:

  1. Squat Routine 2.0
  2. 3x:
    10 Pushups
    10 inverted rows OR band pull aparts
    10 Lunging dislocates

LIFT:

  1. Squat: work up to 70% of your 1RM from last week.  Put on a belt, and do one all out set.  You're aiming for over at least 5 reps, preferably 10+
  2. Immediately after, drop about 20% off the bar and do one more all-out set.
  3. Bench & Row- just like the squat above, work up to 70% of your 1RM for both bench and row, finishing with an all out set- superset if possible.  
  4. Immediately after, drop about 20% off of both bench and row, and do one more all out set each.  
  5. 5x20 weighted sit-ups.  
Posted on June 19, 2017 .

6.23.17

STATION DAY: 

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

WORKOUT: 

  1. 10 Minutes AMRAP with sledgehammer:
    10 Fireman Chops
    10 Spear Thrusts
    10 Lunges with Sledgehammer Held Overhead
  2. 10 Minutes AMRAP
    10 Burpees
    10 Double Unders
    100m Suicide Sprint
Posted on June 19, 2017 .

6.20.17

STATION DAY: 

Items needed: Full turnout gear and SCBA (going on air is optional).  A sled or prowler (makeshift works too).  

500m of pain: 

Today consists of pushing, pulling or dragging weight while crawling.  To simulate a RIT/RIC team pushing, pulling or dragging a stretcher full of gear or a victim from a fire building.  

The workout consists of gearing up, loading up the sled or prowler to between 180-225 (the weight of a fireman with gear), and either pushing, pulling or dragging or any combination of the above, until you have gone 500m total.  

If a push sled (prowler), you should use the low bars.  You can also use a harness or drag straps or webbing, whatever works with your gear and scba.  

Posted on June 19, 2017 .

6.19.17

GYM DAY

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

LIFT

  1. Bench Press & Row: warm up from empty bar to your working weight.  
  2. Bench Press: Do one all out set at working weight.  
  3. Bench: Immediately drop 20-25% from the bar- do one more all out set
  4. Row: repeat steps 2 & 3 for row.  Wear a belt.
  5. Squat: warm up from empty bar to your working weight
  6. Wear a belt- repeat steps 2 & 3 for squat.
Posted on June 19, 2017 .

6.13-6.18.17

DELOAD WEEK

Lift at no more than 70% of normal working weights.  Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on June 11, 2017 .

6.12.17

STATION DAY

Warmup:

 

  1. Double-Under Practice: keep going till you get to 50 reps
  2. 20 8-Count Bodybuilder Pushups

LIFT:

 

  1. For time: 50 Sandbag Clean and Press AFTER, REST 2 MINUTES
  2. 10 Minutes AMRAP with sledgehammer:
    10 Fireman Chops
    10 Spear Thrusts
    10 Lunges with sledgehammer held overhead
  3. With sled: 5 Rounds (10 minutes total)
    40 Seconds Sled Push OR pull
    80 seconds rest
Posted on June 4, 2017 .

6.11.17

Gym Day:

WARM-UP:

  1. Squat Routine 2.0
  2. 3x:
    10 Pushups
    10 inverted rows OR band pull aparts
    10 Lunging dislocates

LIFT:

  1. Squat: work up to 70% of your 1RM from last week.  Put on a belt, and do one all out set.  You're aiming for over at least 5 reps, preferably 10+
  2. Immediately after, drop about 20% off the bar and do one more all-out set.
  3. Bench & Row- just like the squat above, work up to 70% of your 1RM for both bench and row, finishing with an all out set- superset if possible.  
  4. Immediately after, drop about 20% off of both bench and row, and do one more all out set each.  
  5. 5x20 weighted sit-ups.  
Posted on June 4, 2017 .

6.9.17

STATION DAY

Gear Needed:

  • jumprope
  • space to sprint
  • sled & rope
  • #40 sandbag

Warm-up:

  1. 100 single-unders
  2. 5 rounds of the following:
    10 pushups
    10 bent-row with #40 sandbag
    10 bodyweight squat

WORKOUT:

  1. 10 Minutes AMRAP:
    10 Double-Unders
    1 50 foot sled drag
    10 Clapping Pushups
    1 50 foot SEATED sled drag
  2. -REST 5 MINUTES-
  3. "TAG TEAM" 4 ROUNDS:*
    Partner A: Suicide Sprint 6 lengths of 50 ft
    Partner B: Hold Plank Position till partner A is done
    Switch.  Four rounds of each position.  

*IF YOU HAVE NO TRAINING PARTNER- Just time yourself.  If it takes you 73 seconds to do your sprints, you have to plank 73 seconds.  If it only takes you 55, you only have to plank 55.  The point of the training partners is to "encourage" the sprinter to run faster.  

Posted on June 4, 2017 .

6.8.17

WARMUP:

 

  1. 3x HUG Hip Mobility Drill
  2. 10x Lunge-Dislocates
  3. THEN 5 Rounds:
    5 Row
    5 Deadlift
    5 Clean
    5 Front Squat
    5 Push Press

LIFT:

  1. Military Press.  Work up to your "working weight" (starting out that's 70% of your 1rm).  Warm up with sets of 5 till you're there.  Then you will do one all-out set for reps.  You should get at LEAST 5 reps, but you're aiming for 10 or more.  If you get 10 or more, you're ready to increase weight by 5 lbs NEXT TIME.  Whatever score you get, WRITE IT DOWN!  Then give yourself two minutes, and do a "reverse ladder" starting at half of your all out set.  So for example, you get 8 reps at 100 lbs.  You will do a reverse ladder of 4-3-2-1 at 100 lbs, resting just as much as you need between sets.  
  2. Pull-ups.  IF you scored high enough on your pull-ups test (12 reps or more), you will do the same basic format with weight.  If you're just starting out, use a 5 lbs dumbbell.  It's better to start small.  Do an all out set, then do a reverse ladder from half of your all out set.  
  3. Deadlift- same as military press.  Warm up to 70% of your 1rm.  Once you're there, put on a belt.  Then, one single all-out set.  Have a partner watch you and stop you when your form starts to deteriorate.  Again, once you're done, wait a couple minutes, then do a reverse ladder from about half of your all-out set. 
Posted on June 4, 2017 .