June 16

workout #1 warm up
400 run
25 push ups
25 mountain climbers
25 yard walking lunge
25 dislocates
25 body squats
(NOT A RACE, TAKE YOUR TIME!! WARM UP!!!!!)

workout #2 skill
Review, refine, and improve squat technique
Front squat/ Back squat/ or OH squat
(10-15 mins. of 5 reps)


workout #3
scheme:triplet
task: time

partner 1: kb swings (men= 53, women 30) scale as needed
partner 2: run 200 yards while carrying wt (men= 25 plate women=10 plate) scale as needed
## p1 swings until p2 completes the run, keep count of total # of swings.
(example, p1 completes 25 swings then p2 starts at 26)

continue rotation for 15 min.
EVERY MIN. ON THE MIN. EVERYONE STOPS AND COMPLETES 10 PUSH UPS.

SCORE IS TOTAL NUMBER OF KB SWINGS

workout #4
abs and cool down
coach choice



fire fighters

workout #1 (conditioning)
Run/walk/jog
10 min.
alternating times (20sec, 10 sec)


workout #2 (work related strength)
40 yard Heavy bwd sled drags (on track)
partner style
5 rounds

workout #3 (strength)
shoulder press and/or push press
8x5 increasing in wt each set

workout #4 (abs)
coach choice