Aug 22

Back to school!

Workout #1 warm up
1 min. rotations
station 1= rope jump
station 2 = run (on track)
station 3 = small box step up
station 4 = full sit up
2 rounds (8 min. total)

Workout #2 ladders
ladder 1
Group a (power clean/DB curl and press) 1-7
Or
Group b (BB thrusters/DB curl and press) 1-7

then:
10 pull ups / or lat pulls
10 push ups
10 dips
3 rounds

Ladder 2 groups A & B
Sled run/ squat jump. 7-1
Then:
10 pull ups / or lat pulls
10 push ups
10 dips
2 rounds

ladder 3
Group A tire flip/ cousin 1-7
Or
Group B. Run/cousin. 1-7
Then:
10 pull ups / or lat pulls
10 push ups
10 dips
1 round


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
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