Strength Workout

Warm up: 10 min

Core + abd: 10 min

4 sets of pull ups: 10, 8, 7, 6
4 sets of inverted rows: 10, 10, 10, 10
4 sets of triceps dips: 5, 5, 10, 10

Cool down: 10 min

Upper Body Killer

Warm up: 10 min

Abs:
3 x 15 leg raises
3 x 20 crunches

6 sets of:
4 dumbbell push ups > 4 dumbbell renegate rows > 4 dumbbell push ups > 4 dumbbell renegate rows > 4 dumbbell push ups > 4 dumbbell renegade rows

100 military presses with 45lbs Olympic bar: 34 + 33 + 33 = 100

Cool down: 10 min

Upper body workout

Warm up: 10 min

10 min of abs and core exercises

10 sets of: 5 push up follow by 5 pull ups

4 sets of kettlebell towel exercises: curls 10x follow by, shoulder raises 10x follow by, triceps extensions 10x.

Cool down: 10 min

Enjoy

Monday - run day

15 min abs and core.

3 miles run.

Strength workout at Co. 1

Warm up: 10 min

Abs + core exercises: 10 min

100 squats with 45lbs Olympic bar + 100 calf raises with 45lbs Olympic bar:
34 squats, follow by 34 calf raises, follow by 33 squats, follow by 33 calf raises, follow by 33 squats, follow by 33 calf raises.

50 push ups + 50 pull ups:
10 sets for time of: 5 push ups follow by 5 pull ups

Towel triceps extensions:
3 sets of: 20 reps, 15 reps, 15 reps with 35 lbs kettlebell
1 set of: 25 reps with 25 lbs kettlebell

Cool down + stretching: 15 min

SCBA training at Co.1

Night shift at Co.1 - SCBA drill (functional training)

Deadlifts 5x of 100lbs DBs follow by farmer's walk with two 50lbs DBs
Two story stair climb with 2 1/2 inch bundle of hose
Sledge hammer 10lbs 20 x
12ft ladder climb 2 x
Pike pool 20lbs 20 x

We continued the above routine until we used 2 bottles of air. We switched the bottles when vibralert went off. We ended up doing about 5-7 of this circuits.

Enjoy

Last run with Recruit Class 48

Warm up: 10 min

Core and abd workout: 10 min

4 miles run in memory of firefighters who died in line of duty on 12/8/2011

Jon Davies - Worcester F.D., MA

Kevin Townes - Mount Vernon F.D., NY

Stair climb:
3 x 5 stories towers.

Cool down: 10 min

Boxing at Co.1

Warm up: 10 min

Boxing mitts drills: 10 min

Heavy bag:
6 rounds: 30 sec work, 30 sec rest
Rest 1 min
6 round: 30 sec work, 30 sec rest

5 lbs dumbbell punch drill:
8 rounds of: 30 sec punches, 30 sec rest

Abs:
50 Abd crunches
3 x 15 Abd knee raises on pull up bar

4 x 10 kettlebell towel curls
4 x 6 triceps dips

Cool down: 10 min

Another Co. 2 project

Another great project of Engine 2 crew.

5 inch "donut" weight about 80-90lbs, and can be used for multiple different drills.
Examples:

Farmer's Walk
Clean
Sledge Hammer
Rescue Drag
Sumo Dead Lift and more...

Strength workout At Co. 1

3 miles run before shift starts.

Warm up: 10 min
100 military presses with 45 lbs Olympic bar: 40 + 30 +30

3 sets of:
Front 45 lbs Olympic bar raises follow by 10 sec 45 lbs Olympic bar over head holds (no rest between sets)

3 sets of:
10 x front 12 lbs dumbbells raises, follow by 10 x side raises, follow by 10 x military presses

100 single arm, seated kettlebell press:
R - 28 + 22
L - 20 + 15 + 15

Upper body workout at Co. 1

2.5 miles run before shift starts.

Warm up : 10 min

2 sets of:
15 abd crunches follow by 15 leg raises

2 sets of:
30 lbs dumbbell biceps curl follow by 30 lbs dumbbell shoulder presses

Chin ups: 9 + 8 + 8
Pull ups: 9 + 8 + 8
Total 50 reps

Triceps dips on parallel bars: 3 x 10 reps

Triceps dips on the chair with 20 lbs: 3 x 10 reps

Dumbbell push ups: 2 + 4 + 6 + 8 + 10 + 12
Total 42 reps

Cool down + stretching: 15 min