7.7.17

KB SSST TEST

Grab a kettlebell (recommend you start LIGHT, like a 16kg for men).  Set a timer for 10 minutes.  Attempt to get 200 snatches in.  

Posted on July 5, 2017 .

7.6.17

MAX RE-TEST DAY

Take today to re-test your maxes for squat and bench press.  Finally, retest your max reps for bodyweight pull-ups (palms facing away)

Posted on July 5, 2017 .

7.5.17

MAX RE-TEST DAY

Take today to re-test your 1rm on deadlift and military press.  Wear a belt for both.  

Posted on July 5, 2017 .

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 .