200 push ups + 200 presses

3.5 mile run before shift starts

At Co. 3

Warm up: 10 min

3 sets of: 10 abd crunches + 10 kettlebell sit ups (I used 20 lbs)
200 push ups: 10 sets of 20 reps (each set different kind of push ups)
200 presses: R 20, 30, 25, 25 ; L 20, 20, 20, 20, 20 ( I used 35 lbs kettlebell)

Cool down: 10 min

Enjoy

2 broken sledge hammers

500 reps:

Chopping: 50 R + 50 L
Over head swing: 50 R + 50 L
Side swing: 25 R + 25 L
Standing on the tire swing: 25 R + 25 L
Wall breaching swing: 25 R +25 L

Bosu ball chopping: 25 R + 25 L
Chopping: 50 R + 50 L

We used 10lbs SH, and we broke both of them.

Enjoy

Day in 3's

2.7 mile run before shift starts.

At Co. 3

3 sets of: 15 abd crunches + 15 side leg raises
100 dumbbell push ups (30, 20, 25, 25)

Stretching: 10 min


Enjoy

Another tough one

1. Warm up: 10 min

2. 3 sets of: 10 abd crunches, 10 floor leg raises, 10 bar knee raises
3. Turkish get ups: 8 x R side + 8 x L side (I used 40 lbs KB)
4. 10 sets of : 5 pull ups, 10 push ups, 15 squads

5. Cool down: 10 min


Enjoy

Easy day in Enfield

1. Warm up: 10 min

2. 4 sets of: 5 pull ups, 5 chin ups

3. Forced stretching: 30 min


Enjoy

Working out in the heat wave

1. Warm up: 10 min

3. Jogging: 25 min
4. Stair climbing: 10 min
(stair climbing done with fire coat, bundle of 3 inch hose, an 35lbs air pack)

4. Cool down: 10 min


Enjoy

Kettlebell Workout

Warm up: 10 min

Turkish get up: 5x each side w/ 16 kg KB
2 arm swing: 5 x 8kg, 12kg, 16kg
10 x 8kg, 12kg, 16kg
15 x 8kg, 12kg, 16kg
20 x 8kg, 12kg, 16kg
25 x 8kg, 12kg, 16kg
30 x 12kg
See saw clean x 20: 12kg R, 16kg L follow by see saw press 12kg R, 16kg R repeat twice

Cool down: 10 min


Enjoy

Day shift runs

Jogging 30-40 min.

Stretching


*In July before every day shift we've done this routine.