Week of July 21, 2014

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Day 1:
Strength
5 Sets
As many push-ups as you can do without stopping/resting
Rest 45 Seconds in between sets

Workout:
In 15 Minutes complete the following as many times as possible (Limit rests and breaks)
Run 1 lap around the station
1 time to climb the tower
1 hose roll hoist

Move with purpose. This should simulate the pace set on a fire ground. If you are working out by yourself imagine what would happen if you were with your crew and stopped on the fire ground (Someone takes your line, someone hooks your ceiling, someone rescues your victim, someone cuts your roof, etc).

Core:
Tabata Planks

Tabata = 8 Rounds continuously of 20 seconds of work 10 seconds resting. So for planks, hold plank for 20 seconds, rest for 10 seconds, repeat 8 times.
(Search Tabata in the App store or google play and you will find hundreds of tabata timers for your phone)

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Day 2:
Strength
5 Sets
As many pull-ups as you can do without stopping/resting
Rest 45 Seconds in between sets

Don’t skip if you can’t do a pull-up. Call me, FB IM me, text me, whatever and I will give you an equivalent.

Workout:
In 15 Minutes complete the following as many times as possible (Limit rests and breaks)
20 Squats (Unweighted, just body weight)
3 Ladder Raises
1 Dumbbell Farmers carry from the shed to the recycling container and back

Move with purpose. This should simulate the pace set on a fire ground. If you are working out by yourself imagine what would happen if you were with your crew and stopped on the fire ground (Someone takes your line, someone hooks your ceiling, someone rescues your victim, someone cuts your roof, etc).

Unweighted squat

Ladder Raises
Get an out of service ladder from beside the shed, set it up against the building, and for the 3 raises (3 x pick it up/walk it all the way to the building/walk it back out/set it back on the ground)
Farmers Carry

Core:
Accumulate 1 Min total Supermans

This can be a 1 Min hold, 2 x 30 Sec hold, 4 x 15 Sec, 6 x 10 Sec, etc…

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Day 3:
Strength
5 Sets
As many push-ups as you can do without stopping/resting
Rest 45 Seconds in between sets

Workout:
In 18 Minutes complete the following as many times as possible (Limit rests and breaks)
Run 2 lap around the station
2 climbs of the tower
10 Lunges

Move with purpose. This should simulate the pace set on a fire ground. If you are working out by yourself imagine what would happen if you were with your crew and stopped on the fire ground (Someone takes your line, someone hooks your ceiling, someone rescues your victim, someone cuts your roof, etc).

Walking lunges

Core:
Tabata Hollow Holds

Tabata = 8 Rounds continuously of 20 seconds of work 10 seconds resting. So for Hollows, hold hollow for 20 seconds, rest for 10 seconds, repeat 8 times.
(Search Tabata in the App store or google play and you will find hundreds of tabata timers for your phone)

Hollow hold