Tuesday May 22 2012
workout 1
ladder conditioning
10 min.  (include lateral push up walks)

workout 2 (partner strength)

P1: (8-1 ladder increasing in wt every set) BB squats (front or back)
P2: KB push up hold until P1 is done

P1: (8-1 ladder increasing in wt every set) BB step  ups/ each leg
P2: mountain climbers until P1 is done (Feet to hands- do it right!!!!)

P1: (8-1 ladder increasing in wt every set)  single leg squats (box or pistol)
P2: DB bear crawl  until P1 is done.





Monday May 21 2012
workout 1
coaches comand style (every rep)

10 sit ups
10 push ups (hand release)
20 partner leg tosses
then:
10 toe touches
30 sec push up hold
20 partner leg tosses
then:
10 SLSUP
10 push ups (hand release)
20 partner leg tosses

2 rounds



workout 2 stations

STATION 1
30 yard db farmer carry
10 push ups
30 yard db farmer carry
10 db RDL
partner style for 10 min. ****MOVE AS MUCH WEIGHT AS YOU CAN********

STATION 2
5 power cleans
10 pull ups 
parter style for 10 min. ****MOVE AS MUCH WEIGHT AS YOU CAN********

STATION 3
Climb the mountain as far as you can for 10 min. 
record levels/reps

5 KB swings + 5 goblet squats + 5 head cutters
10 KBS + 10 GS + 10 HC
15+15+15
20+20+20
25+25+25
30+30+30


fire fighters

10 cousins

20 pull ups

30 DB RDL

40 toe touches

50 body squats

60 rev crunches

70 mountain climbers

80 wipers (4o each side)

90 hip lifts

100 double unders (300 rope jumps)

run 400

100 double unders (300 rope jumps)






Saturday May 19 2012
10 cousins

20 pull ups

30 DB RDL

40 toe touches

50 body squats

60 rev crunches

70 mountain climbers

80 wipers (4o each side)

90 hip lifts

100 double unders (300 rope jumps)

run 400

100 double unders (300 rope jumps)

90 hip lifts

80 wipers (4o each side)

70 mountain climbers

60 rev crunches

50 body squats

40 toe touches

30 DB RDL

20 pull ups

10 cousins



Friday May 18 2012
cards

spades= headcutters
diamonds= snatch
clubs=bwt lunges
hearts=bench press (incline db)

red face= 1 min. tire flips
black face= 1 min. chain/ rope slams
joker=? coaches choice





Thursday May 17 2012
workout 1
2 hurdle drill.
partner style lateral run 30 sec on/ 10 sec to switch
8 rounds each

then:
2 hurdle drill
partner style forward/backward run 30 sec on / 10 sec to switch
8 rounds each

then:
partner style leg toss sit ups  30 sec on/ 10 sec to switch
8 rounds each

workout 2
teach
sumo dead lift High pull

teach
barbell thruster

then:
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute


workout 1
Obstical course cardio (cones, hurdles, ladders, etc.)
12 min.

workout 2
work to a heavy dead lift
set of 3-5 reps
12 min.

workout 3
work to a heavy bench press
set of 3-5 reps
12 min.

workout 4
WOD
10 min. AMRAP
21-15-9
DEAD LIFT 185/135
DB PUSH PRESS 40/20

COMPLETE AS MANY ROUNDS OF 21-15-9 YOU CAN IN 10 MIN.

FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS




Tuesday May 15 2012

workout #1 group
100 rope jumps (21 double-unders)
10 push ups
5 burpees
75 rope jumps (15 double-unders)
8 push ups
4 burpees
50 rope jumps (9 double-unders)
6 push ups
3 burpees
25 rope jumps (6 double-unders)
4 push ups
2 burpees

1 round

workout 2
8 min. partner board push ladder
(5-10-15) MEN=100 WOMEN=50
Then:
15x Pull-up +
15x Push-up +
15x Dip
2 Rounds
Then:
8 min. PARTNER SHUTTLE RUN LADDER
(10-20-30)
Then:
15x Pull-up +
15x Push-up +
15x Dip
2 Rounds
Then:
8 min. partner box jump (1-2-3)
Then:
15x Pull-up +
15x Push-up +
15x Dip
2 Round  
 
Then:
10x Push-up +
10sec Rest
Ten Rounds

FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS








Monday May 14 2012

Workout:
DB Complex, 6x of each (12x for the Split Jump)
DL +
Hi-Pull from floor +
FSPP +
Split Jump (with DBs in hands)
6x of each movement (12x for Split Jump)
4 sets increasing wt
example:
1 set each @ 2x15#, 2x20#, 2x25#, 2x30#

Then:
Front Squat @ 115/65
OR
Back Squat @ 135/95
100x, partition work as needed BUT ...
Each time the bar is racked the player must do 60m Burpee Broad Jump

Then:
1-10-1 Partner Step-up Ladder with KB in Rack
"Rest" is with KB in Rack Position
Then:
1-10-1 Partner Ball Slam Ladder
"Rest" is with ball held Overhead
Then:
Cool Down Saturday May 12 2012


FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS








workout #1 stations
station 1 (conditioning)
jump rope (practice double unders)

station 2 (strength and power)
tire flip and run

station 3 (isometric contration)
lateral push up walk (in ladders)

station 4 (conditioning)
box run

station 5 (strength and power)
rope slam

station 6 (isometric contraction)
BB OH hold (men 95 women 70)

station 7 (conditioning)
slide board mountain climber

station 8 (strength and power)
rope/chain  pull and run

station 9 (isometric contraction)
ring push up hold

get into groups of 2, Partner 1 works while partner 2 rests.
work for 30 sec, then 10 sec to switch. after P1 and P2 have
both worked at the station 2 times rotate. Rest after all stations have been completed.
Then repeat as many times as possible.



Friday May 11 2012

workout
Partner work 1
P1 8 front rack position step ups each leg (40/20)
P2 KB/DB rack hold
8 min. partner style

2 min. rest

Partner work 2
P1 8 Chain squat (135/95)
P2 ball slams
8 min. partner style

2 min. rest

Partner work 3
P1 8 headcutters
P2 plank hold
8 min. partner style

Full recovery

Eight rounds for max reps of:
KB swings 53/35 20 seconds
Rest 10 seconds
Clean and jerk 60/40, 20 seconds
Rest 10 seconds

score total reps




Thursday May 10 2012

workout #1 station
10 push ups
5 pull ups
4 min non-stop
then immediately:
max man makers for 2 min. (25/15)
1 min. rest  and repeat.


workout #2
15 yard board push (men=145 women=100)
5 squat jumps
4 min non-stop
then immediately:
max wall balls 2 min
1 min. rest and repeat


workout #3 station
10 yard sled walk (men=200 women=100)
5 burpees
4 min non-stop
then immediately:
max get ups 2 min.
1 min. rest and repeat


workout #4
group ABS


FF
warm up
4 labs around the building

then:

Partner style (not a circuit, do all squats then dislocates etc)
3x10 body squats
3x10 dislocates
3x10 OHS
3x10 push ups
3x10 sit ups
3x10 kb swings
3x10 lateral box runs




Wednesday May 9 2012

workout
shuttle runs
10-20-30-40-50
5 rounds partner style

Then:
box jump max reps for 2 minutes, non-stop
Rest 1 minute
dead lift mx reps (men 60k women 40k) for 2 minutes, non-stop
Rest 1 minute
straight leg sit ups for 2 minutes, non-stop
Rest, recover
Then:
10x BALL SLAMS
10x SQUATS OH or BACK (60-70%)
6 rounds
Then:
Team Step-up Ladder 1-10 on 20" box
Hold 1x 53# KB or 45# plate or 1x 25# KB & 1x 35# KB (any position)
2-man teamS
Then:
15m KB/DB Bear Crawl +
10x DL @225/185 +
Three sets, rest some between sets
Then:
Cool down

fire fighters
cards
hearts =sit ups
diamonds= step ups (each leg)
clubs= sledge (each arm)
spades= ball slams

red face= 1 lap around building
black face= 4 tire flips







Tuesday May 8th 2012

workout
Movements/lifts
power clean
bench press
db/kb snatch
pull up

round 1
1- 5 ladder (medium weight) same weight all 5 sets

round 2
1-4 ladder (medium/heavy weight) same weight all 4 sets

round 3
1-3 ladder (heavy) same weight all 3 sets

round 4
1-2 ladder (very heavy) same weight all 2 sets

## every 8 min. stop what you are doing and complete 1 lap around the building.
round 1 would look like 1 pc, 1 bench press, 1 snatch each arm, 1 pull up.
round 2 would look like 2 pc, 2 bench press, 2 snatch each arm, 2 pull up.
etc.


fire fighters
cards
hearts =sit ups
diamonds= step ups (each leg)
clubs= sledge (each arm)
spades= ball slams

red face= 1 lap around building
black face= 4 tire flips






Monday April 7 2012

workout 1 warm up

OH or Back lunge 20 yards (3 squats every 3 steps)
5 sets increase wt every set

Workout:
Work up to Deadlift 1RM
Then:
"JonesCrawl":
10x Deadlift @ 115% BW +
25x Box Jump
Three Rounds
Then, Later:
45sec at each of the following stations, 15sec to switch:
KB Swing +
Dead Hang +
Wall Ball +
Seated Low Squat Position +
Ball Slam +
Overhead Hold +
Push-up +
FLR Hold 
 3  Rounds (record total number of reps.)
Then:
core


fire fighters
cards
hearts =sit ups
diamonds= step ups (each leg)
clubs= sledge (each arm)
spades= ball slams

red face= 1 lap around building
black face= 4 tire flips




Saturday April 5 2012


30 sec. stations alternating work and run
complete 1 round rest 2 min.
3 rounds

station 1 small box jump
run
station 2 hang clean
run
station 3 push up ladder walk
run
station 4 6" lateral hurdle jump
run
station 5 slide board mountain climbers
run
station 6 pillar hold
run
station 7 ball squat
run
station 8 sledge hammer
run
station 9 25/45 lb plate wipers
run

workout #1 warm up
30 dislocates
30 push ups

then:

db warm up routine
5 db upright rows 
5 db clean and presses
5 db power snatches
3 rounds light wt

workout #2 (Increase wt each set)
strict press
10-9-8-7 
20 YARD HEAVY SLED ROW AFTER EVERY SET

then:

push press
6-5-4 
20 YARD HEAVIER SLED ROW AFTER EVERY SET
then:

jerk
3-2-1
20 YARD HEAVIEST SLED ROW AFTER EVERY SET

workout #3
for time
5 rounds of
30 kb swings (53/35)
30 SLSUP 

Thursday April 3 2012

Workout 1 warm up
PVC warm up
30 dislocates
30 ohs
30 yard oh lunge
3 rounds not a race take time and warm up

Then
teach (power snatch, snatch balance, OH Squat -butt to ball)
10-15 min. of practice


Workout #2
Group a
7 power snatches
7 snatch balance
7 OH squats
7 rounds for time
Men 95, women 65 ( scale wt as needed)

workout 3
core and abs
FIRE FIGHTERS
2 LAPS
50 BALL SQUATS
50 PUSH UPS
50 STEP UPS
50 SLEDGE HAMMERS
50 BALL SLAMS
50 SIT UPS
50 TIRE FLIPS (PARTNER STYLE 25 EACH)
50 FARMERS CARRY (PARTNER STYLE 20 YARDS = 1)



Wednesday May 2 2012

Workout #1 warm up
1 min. rotations
station 1= rope jump
station 2 = run (on track)
station 3 = small box step up
station 4 = full sit up
2 rounds (8 min. total)

Workout #2 ladders
ladder 1 = (sled run/ burpee) 1-7
then:
15 pull ups
15 push ups
15 dips
3 rounds

ladder 2 = (box jump/ DB curl and press) 1-7
then:
15 pull ups
15 push ups
15 dips
2 rounds

ladder 3 = (100 kb swings)
then:
15 pull ups
15 push ups
15 dips
1 round
FIRE FIGHTERS
2 LAPS
50 BALL SQUATS
50 PUSH UPS
50 STEP UPS
50 SLEDGE HAMMERS
50 BALL SLAMS
50 SIT UPS
50 TIRE FLIPS (PARTNER STYLE 25 EACH)
50 FARMERS CARRY (PARTNER STYLE 20 YARDS = 1)


                                   Happy Birthday Maddie!!!


Tuesday May 1 2012
MOVE SOME WT

STATION 1
10- 1 POWER CLEAN
PARTNER STYLE (INCREASE WT EVERY SET)

STATION 2
10-1 PUSH PRESS/PUSH JERK
PARTNER STYLE (INCREASE WT EVERY SET)

STATION 3
10-1 WEIGHTED WALKING LUNGE
PARTNER STYLE (INCREASE WT EVERY SET)

STATION 4
10-1 BENCH PRESS
PARTNER STYLE (INCREASE WT EVERY SET)


FIRE FIGHTERS
2 LAPS
50 BALL SQUATS
50 PUSH UPS
50 STEP UPS
50 SLEDGE HAMMERS
50 BALL SLAMS
50 SIT UPS
50 TIRE FLIPS (PARTNER STYLE 25 EACH)
50 FARMERS CARRY (PARTNER STYLE 20 YARDS = 1)






Monday April 30 2012

Workout: warm up
2 laps
100 body squats (form and technique) FULL DEPTH TOUCH BALL
100 push ups
100 sits of your choice
100 mountain climbers

Then:
8x Two Hand KB Clean @ 2 x 53# KB +
5x Two Hand KB Jerk @ 2 x 53# KB +
60 second Box Jump +
60 second Jump Rope/ or run +
60 second Box Jump +
60 second Jump Rope
Five Sets, Rest 1 min between each
Then:
8x Front Squat @ 135# +
20m Resisted Sprint @ 110# of Chain/ or sleds 
 5 rounds
Then:
core

 
FIRE FIGHTERS
2 LAPS
50 BALL SQUATS
50 PUSH UPS
50 STEP UPS
50 SLEDGE HAMMERS
50 BALL SLAMS
50 SIT UPS
50 TIRE FLIPS (PARTNER STYLE 25 EACH) 
50 FARMERS CARRY (PARTNER STYLE 20 YARDS = 1)



Saturday April 28 2012
Workout #1 group
station 1 (turf)
p1= tire flips ...................p2= med ball toss sit ups
station 2 (racks)
p1= pull ups .....................p2= ring push up holds
station 3 (weight room)
p1= man makers ...............p2= slide board run
station 4 (plyo area)
p1= alt. Harvards ................p2= full sit ups
station 5
p1= lateral hurdle run ................p2= Russian twists

1 min. work rotations. Complete as many reps as possible in 1 min.

after 1min. p1 and p2 switch, after each partner has completed 1 min at each exercise rotate to the next station. (30 sec to rotate between exercises and stations.)

Once all 5 stations have been completed run 400
and repeat!

3 rounds

Hearts=squat (m40k, w20k)
Spades=push press (m40k, w20k)
Diamonds= dead lift x 2 (m60k, w20k)
Clubs= OH walking lunge (m=45 plate, w=25plate)
Joker= 2 laps around the building

Black Face= Cindy (5-10-15) pull up/push up/squat
Red Face= 25 SLSUP



Thursday April 26 2012
workout #1 station
5 pull ups
10 goblet squats
3 min non-stop
then:
20 sec work/10 sec rest db push press 3 min./or (6 rounds)
repeat!
2 rounds (no rest-total time=12:00 min.)


workout #2
15 yard board push (men=100 women=50)
10 ball slams
15 board push (men=100 women=50)
10 ball slams
3 min non-stop
then:
20 sec work/10 sec rest ball squat 3 min./or (6 rounds)
repeat!
2 rounds (no rest -total time=12:00 min.)


workout #3 station
20 yard sled walk
10 yard sled row
3 min non-stop
then:
20 sec work/10 sec rest squat jumps 3 min./or (6 rounds)
repeat!
2 rounds (no rest -total time=12:00 min.)

workout #4
group ABS


Wednesday April 25 2012

Group A
Workout #1
power clean
box jumps
farmers carry
round 1= 1-2-3-4-5
round 2=1-2-3-4 (increase weight and hight)
round 3= 1-2-3 (increase weight and hight)
round 4=1-2 (increase weight and hight)
round 5=1 (increase weight and hight)

(round 1 looks like 1pc+1 jump+ 10 yard farmer carry / 2pc + 2 jumps+ 20 yard farmer carry/ 3pc + 3 jumps 30 yard farmer carry etc.)
wt stays the same at each round

Group B
Workout #1
Walking lunge 100 yards
21 1 arm db snatches (each arm)
21 Sit-ups
run 200
Walking lunge 100 yards
18 1 arm db snatches (each arm)
18 Sit-ups
run 200
Walking lunge 100 yards
15 1 arm db snatches (each arm)
15 Sit-ups
run 200
Walking lunge 100 yards
12 1 arm db snatches (each arm)
12 Sit-ups
run 200
Walking lunge 100 yards
9 1 arm db snatches (each arm)
9 Sit-ups
run 200
Walking lunge 100 yards
6 1 arm db snatches (each arm)
6 Sit-ups
run 200


Group A and B
Workout #2
get up/ burpee combo
SLSUP
10-1





Workout #2 group
pull ups (3 rounds of 1-6 ladder PARTNER STYLE)
then
10 man makers (men=25-40lbs women=10-25lbs)
then
dips (3 rounds of 1-6 ladder PARTNER STYLE)
then
15 cousins
then
squat jumps (3 rounds of 1-6 ladder PARTNER STYLE) (men= 95-135 women= 45)
then
20 ball slams
then
HSPU or db strict press (3 rounds of 1-6 ladder PARTNER STYLE)
then
25 SDLHP
then
burpee (3 rounds of 1-6 ladder PARTNER STYLE)

Workout #3 group

ABS

30 ON 10 OFF

TOE TOUCHES

FULL SIT UPS

BIKES

HIP LIFTS

STRAIGHT LEG SIT UPS.

3 ROUNDS

FF
warm up
4 labs around the building

then:

Partner style (not a circuit, do all squats then dislocates etc)
3x10 body squats
3x10 dislocates
3x10 OHS
3x10 push ups
3x10 sit ups
3x10 kb swings
3x10 lateral box runs

Monday April 23 2012
workout  warm up
5x15 yard walking lunges (OH or Back) BB
Going up in wt every set

Then:
work to a heavy set of front or back squat
set of 5-3 reps
10 min. to establish your heavy set

Then:
15 AMRAP
21-15-9 (complete 1 lap around the building after ever set)
squat (m95, w45)
box jump (m24" w18")
burpee

****complete as many rounds as you can in 15 min.  if you are able to complete all 45 reps start at 21 again.)
score is total number of reps completed.


FF
warm up
4 labs around the building

then:

Partner style (not a circuit, do all squats then dislocates etc)
3x10 body squats
3x10 dislocates
3x10 OHS
3x10 push ups
3x10 sit ups
3x10 kb swings
3x10 lateral box runs




Saturday April 21 2012


10 alt. split squat jumps (rt and lt = 1)

20 pull ups

30 box jumps

40 hang clean push press (bb only)

50 body squats (sit on ball)

60 db swings (30%bwt)

70 mountain climbers

80 rev crunches

90 bikes

100 double unders (200 rope jumps)

run 400

100 double unders (200 rope jumps)

90 bikes

80 rev crunches

70 mountain climbers

60 db swings (30%bwt)

50 body squats (sit on ball)

40 hang clean push press (bb only)

30 box jumps

20 pull ups

10 alt. split squat jumps (rt and lt = 1) 10 alt. split squat jumps (rt and lt = 1)

FF
warm up
4 labs around the building

then:

Partner style (not a circuit, do all squats then dislocates etc)
3x10 body squats
3x10 dislocates
3x10 OHS
3x10 push ups
3x10 sit ups
3x10 kb swings
3x10 lateral box runs



Wednesday April 18 2012

workout 1 warm up
25 double unders/ 250 jumps
25 push ups
25 toes to bar
25 dislocates
25 body squats

REVIEW FORM AND TECHNIQUE
CLEAN AND JERK

workout 2 WOD

group A
FOR TIME!
1-10 power clean and jerk (men= 155, women= 115)
*** Complete 1 round of "cindy" between each C&J round***
Cindy = 5 pull ups, 10 push ups, 15 body squats

group B
FOR TIME!
2-20 KB swing (2-4-6-8 etc.)
*** Complete 1 round of "cindy" between each KB swing round***
Cindy = 5 pull ups, 10 push ups, 15 body squats

workout 3
skill practice
double unders, pull ups, etc.
FF
warm up
4 labs around the building

then:

Partner style (not a circuit, do all squats then dislocates etc)
3x10 body squats
3x10 dislocates
3x10 OHS
3x10 push ups
3x10 sit ups
3x10 kb swings
3x10 lateral box runs

Tuesday April 17 2012
Workout:
Warm up with Air Squat and Wall Squat
Then:
4x (30sec Work/30sec Rest) Mountain Climber
Alternate between Mountain Climber and Groiner
Then:
Work up to Bodyweight Deadlift or close to it
Then:
5x Deadlift @ BW +
10x DB Push Press @ 35-50% BW
Max Rounds in 12 minutes

Then:
10m Farmer Carry @ 2x53# KB + 10m Bear Crawl
Five rounds
Then:
10m Farmer Carry @ 2x62# KB + 10m Burpee Broad Jump
Five rounds
Then:
10m Farmer Carry @ 2x70# KB + 10m Crab Crawl
Five rounds
Then:
10m Zercher Carry @ 103# + 10m DB Bear Crawl @ 2x20# DBs
Five rounds
Then:
10x Jump Squat with BB on Shoulders+
20x Mountain Climber (10 steps with each leg)
Five rounds
FF
warm up
4 labs around the building

then:

Partner style (not a circuit, do all squats then dislocates etc)
3x10 body squats
3x10 dislocates
3x10 OHS
3x10 push ups
3x10 sit ups
3x10 kb swings
3x10 lateral box runs




MONDAY APRIL 16 2012

Workout: 
4 laps around the building for time
Then:
work to a heavy squat (Front/back/OH)
Then:
3X10 75%
Then:
KB/DB Clean @ 2x35# or 2x44# KB for 2 minutes, non-stop
Rest 1 minute
KB/DB Jerk @ 2x 25# or 2x35# KB for 2 minutes, non-stop
Rest 1 minute
KB/DB Swing @ 1x 53# KB for 2 minutes, non-stop
Rest, recover
Then:
10x Ball Slam @ 20# - 30# ball +
10x Goblet Squat @ 53# - 70# KB
Three rounds
Rest for a while, repeat (six rounds total)
Then:
Team Step-up Ladder 1-10 on 20" box
Hold 1x 53# KB or 45# plate or 1x 25# KB & 1x 35# KB (any position)
Three-man team (takes longer than two-man team)
Then: 
Cool down

FF
warm up
4 labs around the building

then:

Partner style (not a circuit, do all squats then dislocates etc)
3x10 body squats
3x10 dislocates
3x10 OHS
3x10 push ups
3x10 sit ups
3x10 kb swings
3x10 lateral box runs



Train Hard To Get Results!

Saturday April 14 2012

Workout #1 group
jump rope/shuttle run
50 jumps/300 run 50 jumps/300 run
40 jumps/200 run
40 jumps/200 run
40 jumps/200 run
30 jumps/100 run
30 jumps/100 run
30 jumps/100 run
30 jumps/100 run


Workout #2 station (platform)
Cable Circuit
10 cable tri
10 cable bi
10 GHD back extentions
4 rounds

Workout #3 station (track)
med ball series
10 med ball chest pass
10 med ball rot. toss rt
10 med ball rot. toss lt
10 med ball toss and run
4 rounds

Workout #4 station (turf)
5 get ups
5 burpees
10 push ups
10 tuck jumps
20 sit ups
20 broad jumps
30 push ups
30 split squat jumps
40 hip lifts
40 squat jumps
50 push ups
50 walking lunges
60 rev. crunches
60 squats
Thursday April 12 2012

Workout #1 station
p1 5 tire flip and run (flip tire run 15 yards and back/ repeat 5 times)
p2 rest
6 rounds

Workout #2 station
p1 30 yard bwd sled drag heavy!
p2 rope jumps until p1 is done
6 rounds

Workout #3 station
p1 10 pull ups/or 25 jumping pull ups
p2 box step ups until p1 is done
6 rounds

Workout #4 group
25 med ball toss sit ups
25 Russian twists
20 med ball toss sit ups
20 Russian twists
15 med ball toss sit ups
15 Russian twists
10 med ball toss sit ups
10 Russian twists
5 med ball toss sit ups
5 Russian twists warm up (9 min total ) no extra rest
FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS






3x 30/30  headcutters (DBs or KBs, real rest)
Then:
3x 30/30 sit ups
Then:
3x 30/30 KB Swing @ 60-70# and Dead Hang for "rest" period

group A
3x5 hang squat cleans (gradually increase weight)
then:

3x3 power clean/ + 3 arm db snatch each arm (moderate wt)
3x3 power clean/+ 3 arm db snatch each arm (moderate weight)
2x2 power clean/ + 2 arm db snatch each arm (heavy weight)
2x2 power clean/ + 2 arm db snatch each arm (really heavy weight)


group B
15 yard BB walking fwd lunge
10 BB squats
15 yard BB walking fwd lunge
10 BB squat jumps
4 rounds partner style Increase wt each set (slow down move some wt)

Both Workout #2 unilateral complex
single leg or piston squats
10 min. work vary sets and reps

FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS



Tuesday April 10 2012
workout: (warm up)
5 ball squats

5 squat jumps

5 ball squats

1 round every 30 sec for 5 min.

Then:
3x 20 sec med ball sit ups
3x 20 sec med ball toss and run
3x 20 sec med ball updown (drop to push up position- stand up and press over head)
Rest 20 seconds between all sets


Then:
4x15m Walking OH Lunge
Increase in wt each set
(45#, 65#, 85#, 95#) just an example
NOT A RACE MOVE WT!

Then:
push press
increase wt each set
10 min. work to heavy set of 3-6 reps

Then:
10 min. AMRAP
DB "Triplet":
3x db thrusters +
3x Man Maker +
3x curl and press

FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS


Monday March 9th 2012


workout#1 stations
partner style ladders

#1 squat (back/front/OH/ goblet)
continuous partner ladder 1-5, 8 min.

#2 DB up-downs (man makers with no rows, just push up stand up press)
continuous partner ladder 1-5, 8 min.

#3 box jump/push up combo (example 1 box jump+1 push up, then 2 box jumps +2 push ups)
continuous partner ladder 1-5, 8 min.

#4 shuttle run
continuous partner ladder 10-50yards and back, 8 min.


THE TWIST
after the 1st 8 min rotation everyone = 50 kb or db swings
after the 2nd 8 min rotation everyone = 50 toe touches
after the 3rd 8 min rotation everyone = 50 kb or db swings
after the 4th 8 min rotation everyone= 50 full sit ups

FIRE FIGHTER
WORKOUT 1 CONDITIONING
WALK/JOG/ RUN/ SIT UP (ALTERNATING TIME 30/10

WORKOUT 2 WORK RELATED STRENGTH
40 YARDS ALT DB OH CARRY (MODERATE WT) RT DOWN / LT BACK
10 PUSH UPS
4 ROUNDS PARTNER STYLE

THEN:
40 YARD BODY WT WALKING LUNGE
4 ROUNDS PARTNER STYLE

WORKOUT#3 TRADITIONAL STRENGTH
BENCH PRESS
4X6

BI-CURLS
4X10

TRI- EXT
4X10

WORKOUT 4
ABS







              1-7 7-1 For Time!

Review power snatch form and technique


1-7
Power Snatch/ or kb snatch each arm
pull up
DB B2O 

then:
800 run (2 laps around the building)

then:
7-1
Power Snatch/ or kb snatch each arm
pull up
DB B2O





It's the capacity of the tank rather than the size or appearance of the engine that matters. Long endurance efforts universally require one to carry his/her engine so power-to-weight ratio is equally important: increase power and endurance without gaining size or compromising oxygen efficiency.

Thursday April 5 2012
Workout: warm up 
10 dislocates
10 squats
10 yard lunge
10 squat jumps
2 rounds

Then:
Max Reps in 45 minutes of the following movements:
Ball Slam @ M20/W10 
Box Jump @ M24/W18 
"HeadCutter" = KB UPRIGHT ROW/GOBLET SQUAT/ THRUSTER M53/W35
KB Swing @ M53/W35
Push-up ("Hard" style)
Push Press @ M2X25DB /W2X15DB 
Burpee
Sit-up (Knees-to-chest)
Wall Ball @ M20/W10
Deadlift @ M135/W95

IN ANY ORDER! COMPLETE AS MANY REPS AS POSSIBLE IN 40 MIN.  SCORE IS TOTAL REPS ACHIEVED
RECORD ALL CLASS SCORES!

FF
warm up
4 labs around the building

then:

Partner style (not a circuit, do all squats then dislocates etc)
3x10 body squats
3x10 dislocates
3x10 OHS
3x10 push ups
3x10 sit ups
3x10 kb swings
3x10 lateral box runs






Wednesday April 4 2012
workout 1
run and jump warm up!
p1 5-10-15-10-5 shuttle
p2 rope jump until p1
10 rounds

workout 2
group A
power clean
working to a heavy 1
then:
5 sets of 10 at 70%

group B SINGLE LEG ROUTINE
pistol squats
5 sets of 5 each leg
single leg RDL
5 sets of 5 each leg
weighted lateral walking lunge
5 sets of 5 each leg
weighted bwd lunge
5 sets of 5 each leg
weighted step ups
5 sets of 5 each leg

Workout #3 group (Both A and B)
50 rev crunches
30 partner leg tosses
40 rev crunches
20 partner leg tosses
30 rev crunches
10 partner leg tosses
20 rev crunches
5 partner leg tosses
10 rev crunches
5 partner leg tosses


FF
station 1 (turf)
p1= tire flips ...................p2= med ball sit ups
station 2 (racks)
p1= pull ups .....................p2= ring push up holds
station 3 (weight room)
p1= man makers ...............p2= slide board mountain climbers
station 4 (plyo area)
p1= alt. Harvards ................p2= full sit ups
station 5
p1= lateral hurdle run ................p2= Russian twists


Tuesday April 3 2012

workout 1 (Stations)
station 1
Group A
3 sets of 5 dead lift
(increase wt each set)
Group B
3 sets of 10 push press
(increase in wt each set)

then:
30 sec. of KB or DB swings
60 sec. of step ups
30 sec rest
3 times through = 1 round
complete 2 rounds
rest 1 min. between rounds

station 2
3 sets of 8-10 reps Bench Press
(increase in wt each set)
then:
30 sec. push ups
60 sec. Jump rope
30 sec rest
3 times through = 1 round
complete 2 rounds
rest 1 min. between rounds


station 3
3 sets of 10 man makers
(increase in wt each set)
then:
30 sec. squat jumps
60 sec. Jog
30 sec rest
3 times through = 1 round
complete 2 rounds
rest 1 min. between rounds

FF
station 1 (turf)
p1= tire flips ...................p2= med ball sit ups
station 2 (racks)
p1= pull ups .....................p2= ring push up holds
station 3 (weight room)
p1= man makers ...............p2= slide board mountain climbers
station 4 (plyo area)
p1= alt. Harvards ................p2= full sit ups
station 5
p1= lateral hurdle run ................p2= Russian twists

Monday April 2 2012

warm up
10 ball slams
partner style
5 rounds

workout 1 partner style
P1= 20 yards BB walking lunge (back or OH)
P2= DB/KB rack or goblet squats until P1 is done
5 rounds increasing in wt each round on both exercises

then:
group A 10 min. work to heavy squat

group B 10 min. work form and tech. squat

then:
group A 10 min. work (75% squat 5 reps and 5 box jumps for hight)

group B 10 min work (max rounds 5 squats 5 box jumps)


then:
8x OH Step-up @ 2 x 20# DB +
5x Pull-up +
6x Rack Hold Step-up @ 2 x 35# KB +
5x Clapping Push-up +
4x Farmer Carry Step-up @ 2 x 44# KB +
5x Pull-up +
2x Farmer Carry Step-up @ 2 x 53# KB +
5x Clapping Push-up
3 rounds

then:
abs/ coach choice



FF
station 1 (turf)
p1= tire flips ...................p2= med ball sit ups
station 2 (racks)
p1= pull ups .....................p2= ring push up holds
station 3 (weight room)
p1= man makers ...............p2= slide board mountain climbers
station 4 (plyo area)
p1= alt. Harvards ................p2= full sit ups
station 5
p1= lateral hurdle run ................p2= Russian twists



Saturday March 31 2012
Workout #1 group
station 1 (turf)
p1= tire flips ...................p2= med ball  sit ups
station 2 (racks)
p1= pull ups .....................p2= ring push up holds
station 3 (weight room)
p1= man makers ...............p2= slide board mountain climbers
station 4 (plyo area)
p1= alt. Harvards ................p2= full sit ups
station 5
p1= lateral hurdle run ................p2= Russian twists

1 min. work rotations. Complete as many reps as possible in 1 min.

after 1min. p1 and p2 switch, after each partner has completed 1 min at each exercise rotate to the next station. (30 sec to rotate between exercises and stations.)

Once all 5 stations have been completed run 400
and repeat!

3 rounds

Friday March 30 2012

CARDS
Diamonds=Dead lift (Bwt)
Clubs=KB swing x2
Hearts=sled or board push
Spades=bench press (BB or DB) players choice

Red face=30 yard walking lunge (BWT)
Black face=10 push ups+10 sit ups + 10 push ups+ 10 sit ups

The training we do is the consequence of an attitude. The attitude is the meaningful fundamental; without it no benefits may be realized. You must want (or need) to be where you are, doing what you are doing. If you can't pay attention or if you don't want to work hard, don't bother showing up to go through the motions. Nothing is gained by doing one thing with your body and another with your mind.
Mark Twight


Thursday March 29 2012
warm up
5 min. Throw medicine balls/ coaches choice

then:
15 min.  work form and technique (power clean and jerk / and or squat clean and jerk
establish new PR or heavy set
 
Then:
Barbell Triplet: Clean + Jerk + Hang Clean
1 Triplet every 30 seconds for 12 minutes
increase in wt every 4 min.
example:
Do 4 min @ 95#, 4 min @ 115#, 4 min @ 135#

Then:
15yard BB OH Carry  +
15yard Burpee Broad Jump +
15yard Bear Crawl + 
15yard BB OH Carry +
6 rounds, rest after each round while (one) partner does a round







Tuesday 28 2012
Workout:
3x5 Wall Squat
3x10 Squat
3x5 Jump Squat
Then:
12x Goblet Squat @ 70# + 
20 double unders/or 50 rope jumps
Max Rounds in Ten minutes
Then:
4 minute Intermission
Then:
12x Ball Slam @ 25# + 
 200 run
Max Rounds in Ten minutes
Then:
4 minute Intermission
Then:
12x Push Press @ 2 x 30# DB + 
20 squat jumps
Max Rou
nds in Ten minutes
Then:
4x (30sec Work/30sec "Rest") Squat
"Rest" is in low Squat position
Then:
4x (30sec Work/30sec "Rest") Mountain Climber
"Rest" is in FLR position

"I think that surviving hardship is not the key to a great life, though it teaches us a lot. The key is more difficult I think. It lies in the daily resolution to challenge yourself, to be self-disciplined and committed, to work hard towards the ideal and strive to always be better. We can react to external factors can and rise to meet a challenge. But we must tend to internal factors with a lot of motivation and strength, every day.

Mark Twight

Workout: 
Bench Press @ 70% + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 9/2, 1/10
First round looks like: 10x BP + 1x Burpee
Second round looks like: 9x BP + 2x Burpee

Then:
A
9x Pull-up (Chest-to-bar) +
9x Hand Stand Push Up +
9x Push-up (Strict) + 
9x cauldrons (each direction)+
2 min. step ups (no wt)

rest 2 min. then repeat
B 
9x Pull-up (Chest-to-bar) +
9x Hand Stand Push Up +
9x Push-up (Strict) +
9x cauldrons (each direction)+
2 min. step ups (no wt)

A and B is 1 round
Three Rounds 

then:
4 rounds of
4x chain/rope pull and run

Cool down

Monday March 26 2012

Workout:
DB Complex, 6x of each (12x for the Split Jump)
DL +
Hi-Pull from floor +
FSPP +
Split Jump (with DBs in hands)
6x of each movement (12x for Split Jump)
4 sets increasing wt
example:
1 set each @ 2x15#, 2x20#, 2x25#, 2x30#

Then:
Front Squat @ 115/65
OR
Back Squat @ 135/95
100x, partition work as needed BUT ...
Each time the bar is racked the player must do 60m Burpee Broad Jump 
 
Then:
1-10-1 Partner Step-up Ladder with KB in Rack
"Rest" is with KB in Rack Position
Then:
1-10-1 Partner Ball Slam Ladder
"Rest" is with ball held Overhead
Then:
Cool Down
Saturday March 24 2012

Workout #1 group

p1 8-10 incline db bench press
p2 alt OH step up until p1 is done

p1 80 yard sled walk
p2 sledge hammer until p1 is done

p1 30 yard board push
p2 ball squats until p1 is done

p1 10 box jumps
p2 dips until p1 is done

p1 10 tire flips
p2 slide board mountain climbers

10 min. rotations (complete as many rounds as you can in the 10 min. Then rotate)

Friday March 23 2012

Workout #1 group
300 run
3 push ups
2 "clap" push ups
1 "chest clap" push ups
200 run
3 push ups
2 "clap" push ups
1 "chest clap" push ups
100 run
3 push ups
2 "clap" push ups
1 "chest clap" push ups
50 run
3 push ups
2 "clap" push ups
1 "chest clap" push ups
2 rounds

Workout #2 group
pull ups (3 rounds of 1-6 ladder PARTNER STYLE)
then
10 man makers (men=25-40lbs women=10-25lbs)
then
dips (3 rounds of 1-6 ladder PARTNER STYLE)
then
15 cousins
then
squat jumps (3 rounds of 1-6 ladder PARTNER STYLE) (men= 95-135 women= 45)
then
20 ball slams
then
HSPU or db strict press (3 rounds of 1-6 ladder PARTNER STYLE)
then
25 SDLHP
then
burpee (3 rounds of 1-6 ladder PARTNER STYLE)

Thursday March 22, 2012

Max rounds! 8 min partner ladders 1-5 reps
repeat partner ladder for 8 min. rotate to next exercise without rest
complete all 8 min. at 1 station, then rotate after complete

-power snatch (or kb/db snatch)
-pull up
-board push/ or sled push (10-20-30-40-50)
-Get ups or Turkish get ups (each side)
-run (10 and back-20 back-etc.)
-box jump


fire fighters

workout #1 (conditioning)
ladder conditioning


workout #2 (work related strength)
partner sled walks
5x 50 yards partner style

workout #3 (strength)
sledge hammer
chain pull
4x10

workout #4 (abs)
coach choice




Wednesday March 21 2012

Workout:
Warm up
Then:
interval test
16,18,20,22,24,26,28,30,32,34,36,38,40,42,44,46,etc,
11 sec to get to the distance and back, then the next 11 sec is recovery. 
SEE HOW FAR YOU CAN GO!!!!!!!!

Then:
box jump max reps for 2 minutes, non-stop
Rest 1 minute
dead lift mx reps (men 60k women 40k) for 2 minutes, non-stop
Rest 1 minute
straight leg sit ups for 2 minutes, non-stop
Rest, recover
Then:
10x BALL SLAMS
10x SQUATS OH or BACK (60-70%)
6 rounds
Then:
Team Step-up Ladder 1-10 on 20" box
Hold 1x 53# KB or 45# plate or 1x 25# KB & 1x 35# KB (any position)
2-man teamS
Then:
15m KB/DB  Bear Crawl +
10x  DL @225/185 +
Three sets, rest some between sets
Then:
Cool down