Week of June 15, 2015

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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.


Thursday 5PM:

Strength:
Back Squats, Week 8

Workout: MG
As many rounds as possible in 10 Mins
1 Stair Accent
20 Squats
10 Push-ups

Core:
Tabata Planks


Friday 6AM:

Strength:
Strict Press, Week 8

Workout: MGW
3 Rounds
400m Run
5 Pull-ups
10 Hang Power Cleans

Core:
100 Good Mornings


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Week of May 18, 2015

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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:

Strength:
Strict Press, Week 4

Workout: MGW
3 Rounds
1 Lap
10 Pull-ups
20 Kettlebell Swings

Core:
100 Good Mornings


Thursday 5PM:

Strength:
Back Squats, Week 4

Workout: MW
As Many Rounds as Possible in 10 Mins
20 Jump Rope
10 Hang Power Cleans and Press

Core:
Tabata Plank


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Week of May 11, 2015

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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.


Thursday 5PM:

Strength:
Back Squats, Week 3

Workout: MGW
As Many Rounds as Possible in 10 Mins
1 Stair Accent
10 Dumbbell Hang Power Cleans
10 Push-ups

Core:
Tabata Plank


Friday 6AM:

Strength:
Strict Press, Week 3

Workout: GW
5 Rounds
10 Deadlifts
10 Burpees

Core:
100 Good Mornings


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Week of May 4, 2015

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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:

Strength:
Strict Press, Week 2

Workout: MGW
3 Rounds
400M Run
20 Ring Rows
20 Squats

Core:
Tabata Hollow Holds


Thursday 5PM:

Strength:
Back Squats, Week 2

Workout: MG
As Many Rounds as Possible in 10 Mins
1 Stair Accent
15 Push-ups

Core:
Tabata Planks


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Week of April, 27 2015

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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.


Thursday 5PM:

Strength:
Back Squats, Week 1

Workout: MGW
As Many Rounds As Possible in 8 Mins
5 Burpees
10 Dumbbell Push Press
20 Jump Rope

Core:
Tabata Planks


Friday 6AM:

Strength:
Strict Press, Week 1

Workout: G
3 Rounds
5 Pull-ups
10 Dips
20 Air Squats

Core:
Tabata Hollow Holds


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Week of April, 21 2015

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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:

Strength:
Strict Press, Set 1 Rep Max

Workout: W
Double Alternating Tabata
Hang Power Cleans
Shoulder-to-overhead

Core:
100 Good Mornings


Thursday 5PM:

Strength:
Back Squats, Set 1 Rep Max

Workout: MGW
3 Rounds, 1 Min Each
Jump Rope
Push-ups
DB Dead Lifts

Core:
Tabata Planks


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Week of March 30, 2015

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Take a rest for Spring Break.

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Week of March, 23 2015

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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:

Strength:
Strict Press, Week 11

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

Core:
100 Good Mornings


Thursday 5PM:

Strength:
Back Squats, Week 12

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

Core:
Tabata Planks


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Week of March,16 2015

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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.


Thursday 5PM:

Strength:
Back Squats, Week 11

Workout: M
As Many Stair Accent as Possible in 12 Mins

Core:
Tabata Planks


Friday 6AM:

Strength:
Strict Press, Week 11

Workout: GW
As Many Rounds as Possible in 20 Mins
10 Dumbbell Deadlifts
5 Dips
10 Dumbbell Hang Squat Cleans
5 Pull-ups

Core:
100 Good Mornings


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Week of March, 9 2015

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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:

Strength:
Strict Press, Week 10

Workout: MW
As Many Rounds As Possible in 12 Minutes
20 Step-ups
20 DB Hang Power Cleans

Core:
100 Good Mornings


Thursday 5PM:

Strength:
Back Squats, Week 10

Workout: W
3 Rounds
1 Minutes at each exercise
KB Swings
Deadlifts
Push Press

Core:
Tabata Planks


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