July 12

workout #1 warm up
5 ball squats ( SIT ON THE BALL)
5 push ups
5 ball squats
1 rounds every 35 sec for 5 min

workout #2 station
80 yard sled run 40 down 40 back(men =100 women=70)
then:
20 dead lifts (men 145 women 95) scale wt as needed
then:
20 push ups
then:
10 dead lifts (men 145 women 95) scale wt as needed
then:
10 push ups

5 rounds for time(keep time!!!!!!!!)
How fast can you get the work done??????

workout #3 (strength)
db complex
2 dead lifts
2 curl and press
2 split squat jumps
4 rounds of 3 reps
first round looks like ( 2 dL+2 curl and press+ 2 split squat jumps each leg) x 3 times
(each round will total 6 dead lifts,6 power cleans, 6 front squats)
partner style/ increasing in wt each round

workout #4
med-ball sit up routine
10-med ball sit ups (full sit-up reach ball to sky)
10-med ball mountain climbers
10-med ball russian twists (rt<=1)
4 rounds


fire fighters

workout #1 (conditioning)
ladder conditioning


workout #2 (work related strength)
50 yard sled run+
25 push up+
15 db updown (man-maker without the rows)
5 rounds

workout #3 (strength)
bench press
and
curl and press
4x10 increasing in wt each set

workout #4 (abs)
coach choice