July 15

Workout 1

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
20 kb swings
21 OHS (men 95, women 65) modify lift or wt if necessary
20 kb swings
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 KTE
95 pound Ground to overhead, 21 reps ( women 65)
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6" hurdle jump burpee 5 reps
21 pull ups
Twelve minute time cap. Score time of completion or reps completed within the cap.

Workout 2
Skill work. ( work on your skill of 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