Warm up
Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 10 Dips
Stamina un-timed:
30 x BB Complex (Deadlift, Upright Row, Squat Clean, Front Squat, Push Press, Back Squat, Push Up)
Conditioning for time:
Run 800 m with a sandbag on your shoulder
100 x Alternating Press with sandbag
150 x Sit Ups with sandbag
200 x Walking Lunges with sandbag
Run 800 m with sandbag on your other shoulder
Abs 4 rounds:
15 x Crunches
15 x Leg Levers
30 x Russian Twists
Warm up
Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise
Stamina 10, 9, 8…1 un-timed:
Tire Flips
Double KB Swings
Conditioning for time:
20 x Box Jumps
20 x Burpees
20 x Lunges
20 x HLR
20 x Push Press
20 x Wall Ball
Abs 2 rounds:
9 x Crunches
10 x Side Bends
60 sec Plank
10 x Bicycles
10 x Leg Levers
Warm up
Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Fly
5 x 10 DB Row
Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for 5 minutes
3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 30 x Push Ups & 30 x Arm Haulers
Conditioning 2 rounds, rest in between:
Tabata Row Machine
Abs
20 x Pulse Ups
10 x Bicycles
12 x Wide Leg Sit Ups
10 x Side Bends
60 sec Plank
Warm up
Strength
10 x 5 Deadlift
5 x 10 Good Mornings
5 x 10 HLR
Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Perform 3 rounds of 30 x Sit Ups & 30 x Back Extensions
Conditioning 10 rounds for time:
2 x Pull Ups
4 x Burpees
6 x KB Swings
8 x Box Jumps
Abs 2 rounds:
13 x Side Bends
18 x Russian Twists
11 x V-Ups
15 x Leg Levers
Warm up
Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 10 Dips
Stamina
1) Perform 1/3 of your Max Rep Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 5 min
3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, & Diamond Push Ups
5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15
Conditioning
Run 3 miles for time
Abs 3 rounds:
10 x Russian Twists
10 x Bicycles
10 x Crunches
10 x Side Bends
Athletic Firefighter