June 24

Workout
4 blocks of 4 sets of man makers
1 block= (4 man makers + 10 sec rest + 4 man makers +10 sec rest + 3 man makers + 10 sec rest + 1 man maker)
rest 1 min. between blocks
each block will consist of 12 man makers (48 in all!!!)
10 sec rest should be about 10 breaths

Then:
Group A
Power Clean
4x5

Group B
BB thruster
4x8

Then:
3 blocks of 4 sets pull ups
One set looks like:
(4 pull ups + 10 sec rest + 4 pull ups +10 sec rest + 3 pull ups + 10 sec rest + 1 pull ups )
Rest one minute between blocks (36 in all)

Then:
Group A
Power Clean (LITTLE WT from previous sets)
4x5

Group B
BB thruster
4x8

Then:
2 blocks of 4 sets Burpees
(4 burpees + 10 sec rest + 4 burpees +10 sec rest + 3 burpees + 10 sec rest + 1 burpees )
Rest one minute between blocks (24 in all)



fire fighters

workout #1 (conditioning)
ladder and hurdle conditioning
10 min.


workout #2 (work related strength)
sledge hammer relay
20 sledge hits+
run 50 yards and back+
5 tire flips

3x= 1 round (60 hits and 300 yards)
complete 4 rounds partner style

workout #3 (strength)
body squats (and or front squats)
4x10 increasing in wt each set

workout #4 (abs)
coach choice