Week of March, 23 2015


For all workouts 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). These shorter workouts are going to work because of the intensity in which you do them.

Tuesday 5PM:

Strict Press, Week 11

Workout: MGW
As Many Rounds as Possible in 12 Mins
10 Ring Rows
10 Dumbbell Front Squats
100 Jump Rope

100 Good Mornings

Thursday 5PM:

Back Squats, Week 12

Workout: MW
As Many Rounds as Possible in 9 Mins
1 Stair Accent
15 Dumbbell Cleans

Tabata Planks

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