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Sept 20

workout #1 warm up
lunge routine/ or OH lunge
4x15 yards
increase in wt. each set (remember its a warm up)

workout#2
Group A
20 min AMRAP
10 BB push press (men 115, women 65) scale wt as needed
10 KB swings (men 53, women 24)
10 24" box jump

Group B
20 min AMRAP
10 DB push press (men 35, women 25)
10 KB swings (men 53, women 24)
10 18" box jump

workout 3
skill work of your choice

workout 4
abs coach choice

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

Sept 19

workout 1
dislocates
pvc OH squats
OH lunges

workout 2 skill development
work to a heavy OHS (front and back OK.)

workout 3 stations
station 1= 1 power snatch 3 OHS every min. on the min. for 5 min.
2 min. rest

station 2= 200 every min. on the min. for 5 min.

station 3= 100+3 OHS every min. on the min for 5 min.

Sept 17

Workout #1 group
1-min. rotation at each station 30 sec to rotate
3 rounds rest 1m30sec after each round is completed
complete max number of reps
1. tire flips
2. SDLHP
3. bb push ups
4. OHS
5. sledge hammer
6. bb back squat (racks) bar only
7. get ups
8. alt. cauldrons


fire fighters
speed ball

Sept 16

Cards

Hearts=cousin
Spades=bb push press (men=50-60k women=20-30k)
Diamonds=dead lift (?) 125%
Clubs=24" box jump

Red Face= 5 get ups + 10 pull ups + 15 push ups
Black Face= 25 KB swings

Sept 15

workout #1 group
10 front plate raises
25 sit ups
10 plate circles (10 rt + 10 lt)
25 rev crunches
10 plate single arm upright rows (10 rt and 10 left)
25 SLSUP ( str leg sit up)
3 rounds

workout #2 stations
Station 1
bb strict press
partner style
4x5 reps (increasing in wt each set)

station 2
bench press
partner style
4x5 reps (increasing in wt each set)

station
bb push jerk
partner style
4x3-6 reps (increasing in wt each set)

workout #3 station (track)
50 yard db alt OH carry (25 yards rt then 25 left) + 10 push ups + db OH carry back (both db OH back)
5 rounds

Workout 4 abs
Coach choice



Fire fighter

Workout 1
Conditioning
Walk/jog/run
Alternate 30 sec/ 10 sec

Workout 2
Work strength ( on turf)
3 Db push press+
5 yard oh carry+
3 db push press+
5 yard oh carry+
3 db push press

5 rounds increase wt each round

Workout 3
Tradition strength
squat (goblet/front/back)
6x5
Increasing in wt each round

Workout 4
Abs

Sept 14

workout 1 (warm up)
65-75%
tabata 20/10 (3 rounds of each)
station 1
double unders
station 2
ball squat
station 3
sit up
station 4
walking lunge


workout 2 skill 10 min.
shoot throughs
and
power snatch

workout 3 3 AMRAPS
AMRAP 1
6 min.
21-15-9 (if you complete all 3 sets then you start to repeat)
kb swing 53/35
thruster 95/75

3 min. rest

AMRAP 2
5 min.
20 double unders
10 box jumps

3 min. rest

AMRAP 3
4 min.
10 push up
10 pull up