Aug 23

workout #1 warm up
lunge routine/ or OH lunge
4x15 yards
increase in wt. each set (remember its a warm up)

workout#2
Group A
20 min AMRAP
10 BB push press (men 115, women 65) scale wt as needed
10 KB swings (men 53, women 24)
10 24" box jump

Group B
20 min AMRAP
10 DB push press (men 35, women 25)
10 KB swings (men 53, women 24)
10 18" box jump

workout 3
skill work of your choice

workout 4
abs coach choice

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