Mix match

Warm up: 10 min

1. Core exercises: 3x (crunches 20x > supermans 20x)

2. Single and double waves.

3. Thrusters and rows

4. Inverted rows on the rings

5. Stairs 7x

6. Lunge and row

7. 4 push ups and 4 rows

8. 4 squats > walk > 4 dead lifts > 4 squats > walk > 4 dead lifts > walk

9. Hose drag > hose pull 3x

10. Cool down: 5 min

Enjoy

Tough one

Warm up: 10 min

1. Kettlebell swing practice
2. Stairs 10x

3. Sledgehammer
4. Farmers walk
5. Hose advance
6. Ladder climb

Bonus: kettlebell swing challenge

Cool down: 10 min

Enjoy

Grip killer

Warm up: 10 min

1. Hose drag and pull: 2 min
Rest: 30 sec

2. Ladder climbing with air pack: 2 min
Rest: 30 sec

3. Sledgehammer chops and wall breaching hits: 2min
Rest: 30 sec

4. Farmer's walk: 2 min
Rest: 30 sec

Repeat #1 to #4 twice.

Cool down


Enjoy

100/100

Warm up: 10min

Plank 2 min

"100 push ups + 100 squats + stairs between"

15 push ups

Stairs #1

20 squats

Stairs #2

15 push ups

Stairs #3

20 squats

Stairs #4

15 push ups

Stairs #5

20 squats

Stairs #6

15 push ups

Stairs #7

20 squats

Stairs #8

15 push ups

Stairs #9

20 squats

Stairs #10

15 push ups

Stairs #11

10 push ups

Bonus: fun with 16 lbs sledge hammer

Cool down

Cezar and Jim workout

http://www.xtranormal.com/watch/7593097/

MOTIVATION

You need some motivation?... Check this out...

http://www.youtube.com/watch?v=flRvsO8m_KI

"House of pain" routine

Warm up: 10min

1. Stairs 10x (5 squats on the top and 5 push-ups on the bottom after every 2 stairs)

2. 60-80lbs bag drag
3. Climbing up and down on Quint's turn table
4. Farmers walk w/ two 52lbs 5" fire house

5. Pike pole
6. 35 lbs air pack presses and rows
7. Crawling blindly around Engine 8

8. 230lbs sled drag
9. Duck walk > bear crawl > crab walk
10. 16lbs sledge hammer chopping

Bonus: firefighter drag 2x

Cool down: 10 min

BOOM BOOM #2

Warm up: 10 min

#1 to #5 exactly the same as the first BOOM BOOM workout

# 16lbs sledge hammer chops 10x

#6 to #8 exactly the same as the first BOOM BOOM workout

Plank 2 min

Cool down

Enjoy

BOOM BOOM!!!

Warm up: 10 min

1. 35lbs air pack presses 30x

2. Pike pull 30x

3. 35lbs KB swing w/ towel 30x

4. Farmers walk w/ two 52lbs 5" hoses

5. 200lbs sled pulls

6. Stairs 2x w/ high rise pack

7. Single and double wave w/ 1 3/4" house

8. 75lbs dead lift 20x

REPEAT #1 to #8 twice

Plank 2 min

Cool down

Enjoy

Chief's special

Warm up: 10 min.

1. Dead lift w/ 70lbs BB
2. Push up 4x > row 4x w/ two 35lbs DBs
3. Farmer's walk w/ two 50lbs sand bags
4. Step ups w/ two 43lbs foam buckets

5. Presses 10x > rows 10x w/ 35lbs air pack
6. Squads 6x > alternate lunges 6x
7. Hoops (no air pack)
8. Towel swing w/ 25lbs KB

9. Push up 3x (hands on the bumper) > push up 3x (feet on the bumper)
10. Thruster 10x w/ dry chem and then donning and doffing SCBA blindly
11. Duck walk > rabbit hoops (no air pack)
12. Bear crawl > crab walk (no air pack)

Push up 10x > stairs 2x > squad 10x > stairs 2x - repeat 3x

Plank 2 min

Cool down

DB dumbbell
KB kettlebell

Enjoy

Time under load

Warm up: 10 min

1. Single and double waves w/ 1 3/4 fire house
2. Dead lift w/ 70lbs BB
3. Dry chem thruster

Stairs 6x

4. Upper body mountain climbers
5. 10 presses > 10 rows w/ 35lbs air pack
6. 10 squads > 10 alternate lunges

Stairs 6x

7. Step ups
8. Push ups on an air pack
9. Duck walk > duck hoops > bear crawl > cab walk

Plank 2 min.

Cool down.

BB- barbell

Enjoy.

Eye opener

Warm up: 10min
Turkish Get-up practice

Routine: 20 min

1. Dead lift 20x w/70lbs
Walk w/ two 50lbs sand bags

2. Push up 4x > Row 4x > Push up 4x > Row 4x w/ two 35lbs DBs
Walk w/ two 50lbs sand bags

3. Dry chem. thruster 15x
Walk w/ two 50lbs sand bags

4. Presses w/ air pack 50x
Walk w/ two 50lbs sand bags

5. Squad w/ 35lbs KB 20x
Walk w/ two 50lbs sand bags

6. Towel swing w/ 25lbs KB 20x
Walk w/ two 50lbs sand bags

7. Push ups on Engine 8 20x
Walk w/ two 50lbs sand bags

8. Alternate lunges w/ air pack 20x
Walk w/ two 50lbs sand bags

9. Hoops on rehab bus 20x
Walk w/ two 50lbs sand bags

10. Duck walk > duck hoops > bear crawl > crab walk

Cool down

KB kettlbell
DB dumbbell


Enjoy