Springfield Firefighter trapped

Class 50 - Last PT at CFA

Congratulations to Recruit Class 50 !!!

Morning Workout:

Warm up: 10 min

Upper and lower body strength circuit: 20 min

Walking towers with full PPE and on the air: 20 min

Cool down: 10 min

Evening Workout:

Swimming: 40 laps on 25 m pool.

Wednesday Workout

20 laps in a 25 m pool

Tuesday Wokout

At Connecticut Fire Academy:

Abs + Core: 10 min
Run: 3 miles, follow by 2 Towers

Later on:

10 laps in  25 m pool

Functional Training at Co. 1

Warm up: 10 min

Abs + Core: 15 min

100 SCBA Squats + 100 SCBA Push ups + Stair Climb
15 SCBA Push ups
Stair Climb (2 stories with the tools and SCBA)
20 SCBA Squats
Stair Climb (2 stories with the tools and SCBA)
15 SCBA Push ups
Stair Climb (2 stories with the tools and SCBA)
20 SCBA Squats
Stair Climb (2 stories with the tools and SCBA)
15 SCBA Push ups
Stair Climb (2 stories with the tools and SCBA)
20 SCBA Squats
Stair Climb (2 stories with the tools and SCBA)
15 SCBA Push ups
Stair Climb (2 stories with the tools and SCBA)
20 SCBA Squats
Stair Climb (2 stories with the tools and SCBA)
15 SCBA Push ups
Stair Climb (2 stories with the tools and SCBA)
20 SCBA Squats
Stair Climb (2 stories with the tools and SCBA)
15 SCBA Push ups
Stair Climb (2 stories with the tools and SCBA)
10 SCBA Push ups
Stair Climb (2 stories with the tools and SCBA)

Pull ups and Chin ups
Pull ups 5 (Joe 7)
Chin ups 5 (Joe 7)
Pull ups 5 (Joe 7)
Chin ups 5 (Joe 7)
Pull ups 5 (Joe 7)
Chin ups 5 (Joe 7)

Farmer's Walk
30 sec 2 x 60 lbs dumbbells holds > 100 ft Farmer's Walk > 30 sec 2 x 60 lbs dumbbells holds
Rest: 2 min
30 sec 2 x 60 lbs dumbbells holds > 100 ft Farmer's Walk > 30 sec 2 x 60 lbs dumbbells holds
Rest: 2 min
30 sec 2 x 60 lbs dumbbells holds > 100 ft Farmer's Walk > 30 sec 2 x 60 lbs dumbbells holds

Cool Down: 10 min

Enjoy

Strength Workout at Co.4

Warm up: 10 min

100 Push ups, 100 Mountain Climbers, 100 Jumping Jacks
20 Push ups
10 Four Count Mountain Climbers
10 Four Count Jumping Jacks
Rest: 2 min
20 Push ups
10 Four Count Mountain Climbers
10 Four Count Jumping Jacks
Rest: 2 min
20 Push ups
10 Four Count Mountain Climbers
10 Four Count Jumping Jacks
Rest: 2 min
20 Push ups
10 Four Count Mountain Climbers
10 Four Count Jumping Jacks
Rest: 2 min
20 Push ups
10 Four Count Mountain Climbers
10 Four Count Jumping Jacks
Rest: 2 min

400 Reps with 45 lbs Olympic Bar
25 Biceps Curls with 45 lbs Olympic Bar
25 Shoulder High Pulls with 45 lbs Olympic Bar
25 Shoulder Presses with 45 lbs Olympic Bar
25 Triceps Extensions with 45 lbs Olympic Bar
Rest: 2 min
25 Biceps Curls with 45 lbs Olympic Bar
25 Shoulder High Pulls with 45 lbs Olympic Bar
25 Shoulder Presses with 45 lbs Olympic Bar
25 Triceps Extensions with 45 lbs Olympic Bar
Rest: 2 min
25 Biceps Curls with 45 lbs Olympic Bar
25 Shoulder High Pulls with 45 lbs Olympic Bar
25 Shoulder Presses with 45 lbs Olympic Bar
25 Triceps Extensions with 45 lbs Olympic Bar
Rest: 2 min
25 Biceps Curls with 45 lbs Olympic Bar
25 Shoulder High Pulls with 45 lbs Olympic Bar
25 Shoulder Presses with 45 lbs Olympic Bar
25 Triceps Extensions with 45 lbs Olympic Bar
Rest: 2 min

Cool Down: 10 min

Another Strength Circuit at Co.2

Warm up: 10 min

Abs + Core: 10 min

4 Sets of Strength Circut with 45 lbs Olympic Bar

10 Dead Lifts
10 Rows
10 Biceps Curls
10 Shoulder High Pulls
10 Shoulder Presses
10 Triceps Extensions
10 Lunges
10 Squats
Rest: 2 min

Cool Down: 10 min

SCBA Workout at Co.2

Warm up: 10 min

Plank hold: 2 min
20 SCBA Offset Push Ups
30 SCBA Rows
40 SCBA Presses
Rest: 2 min
20 SCBA Offset Push Ups
30 SCBA Rows
40 SCBA Presses
Rest: 2 min
20 SCBA Offset Push Ups
30 SCBA Rows
40 SCBA Presses
Rest: 2 min

Cool down: 10 min

Strength Circuit at Co. 2

Warm up: 10 min

Abs + Core: 10 min
Plank: 1 min

Dumbbell Strength Circuit:
Snatch 20x
Biceps Curls 20x
Squats 20x
Shoulder Press 20x
Bent Over Row 20x
Lunges 20x

Rest: 2 min

Snatch 15x
Biceps Curls 15x
Squats 15x
Shoulder Press 15x
Bent Over Row 15x
Lunges 15x

Rest: 2 min

Snatch 10x
Biceps Curls 10x
Squats 10x
Shoulder Press 10x
Bent Over Row 10x
Lunges 10x

* We used 20 or 25lbs dumbbells.

Cool down: 10 min

Enjoy

Fartlek Workout at Fire Academy

Warm up: 10 min

40 min Fartlek workout with mixed towers

Cool down: 10 min

Co. 2 Climbs 40 Stories

Warm up: 10 min

Abs + Core: 10 min

40 Stories Stair Climb:

5 x 2 stories stair climb
walk around fire station

5 x 2 stories stair climb
walk around fire station

5 x 2 stories stair climb
walk around fire station

5 x 2 stories stair climb
walk around fire station

Total time: 45 min

Cool Down & Stretching: 15 min

Co. 2 Workout

Warm up: 10 min

Abs + Core

3 sets for time of:
15 Abd crunches
10 abd leg raises
10 side planks (5 R + 5L)

Rest between sets: 1 min

3 sets of Kettlebell Upper Body Strength for time:
10 Double Kettlebell Biceps Curls
10 Double Kettlebell Shoulder Presses
10 Kettlebell Towel Triceps Extensions

Rest between sets: 2 min

Grip Strength:
Two 32 kg Kettlebells hold: 1min
Rest: 1 min
Two 32 kg Kettlebells hold: 1min
Rest: 1 min
Two 32 kg Kettlebells hold: 1min
Rest: 1 min
Two 32 kg Kettlebells hold: 1min
Rest: 1 min

Warm up: 10 min

Strength Circuit at Co. 2

Warm up: 10 min

Abs + Core: 10 min

Dumbbell Strength Circuit:

20 Lunges
20 Presses
20 Rows
20 Squats
20 Push ups

Rest 2 min

20 Lunges
20 Presses
20 Rows
20 Squats
20 Push ups

Rest 2 min

20 Lunges
20 Presses
20 Rows
20 Squats
20 Push ups

* I used two 25 lbs dumbbells
* Each set was done for time, no rest between exercises. 2 min rest between sets.

Cool down: 10 min

Run Day

4 miles run: 37 min 55 sec

Functional Strength Circuit at the Fire Academy

Warm up: 10 min

Turkish Get up practice: 10 min

Functional Strength Circuit:
10 exercises for 1 min, rest between 15 sec

Towers:
2 Walking
2 Running

* 5 stories tower

Cool down: 10 min

Sunday Workout

In the morning: 
3.5 miles run


In the afternoon:
Push ups: 2 x 20
Pull ups: 3 x 5
Chin ups: 3 x 5
Push ups: 3 x 20

Firefighter Functional Training at Co.2

Warm up: 10 min

1. Sledge Hammer: 1 min
Rest: 30 min
2. Box Step Up with Bundle of House: 1 min
Rest: 30 min
3. Farmer's Walk: 1 min
Rest: 30 min
4. Kettebell Push Up + 2 Kettlebell Renegade Rows + 2 Spider Climber: 1 min
Rest: 30 min
5. Hose Pull and Drag: 1 min

Rest: 1min

1. Sledge Hammer: 1 min
Rest: 30 min
2. Box Step Up with Bundle of House: 1 min
Rest: 30 min
3. Farmer's Walk: 1 min
Rest: 30 min
4. Kettebell Push Up + 2 Kettlebell Renegade Rows + 2 Spider Climber: 1 min
Rest: 30 min
5. Hose Pull and Drag: 1 min

Rest: 1min

1. Sledge Hammer: 1 min
Rest: 30 min
2. Box Step Up with Bundle of House: 1 min
Rest: 30 min
3. Farmer's Walk: 1 min
Rest: 30 min
4. Kettebell Push Up + 2 Kettlebell Renegade Rows + 2 Spider Climber: 1 min
Rest: 30 min
5. Hose Pull and Drag: 1 min

Rest: 1min

1. Sledge Hammer: 1 min
Rest: 30 min
2. Box Step Up with Bundle of House: 1 min
Rest: 30 min
3. Farmer's Walk: 1 min
Rest: 30 min
4. Kettebell Push Up + 2 Kettlebell Renegade Rows + 2 Spider Climber: 1 min
Rest: 30 min
5. Hose Pull and Drag: 1 min

Cool Down: 10 min

Thank you Mike Hoehn for a workout idea.

Runway Run

Runway Run: 3.4 miles. 34 min 19 sec, average 10:05 min/mi

Hampton Beach Run

4 miles run: 38 min 04 sec, average 9:30 min/mi

Strength Workout in Fire Academy

1 hr of Functional Strenght Workout with Class 60 - CFA

Push Ups & Kettlebell Workout

Warm up: 10 min

Abd "crosses": 3 x 50 reps

* in supine position, arms and legs spread apart, R hand touches L foot, and etc.

6 Sets of Push ups:

1. 10 Regular Push ups
    10 Diamond Push ups
2. 20 Regular Push ups
    10 Diamond Push ups
3. 20 Regular Push ups
    10 Diamond Push ups
4. 20 Regular Push ups
    10 Diamond Push ups
5. 20 Regular Push ups
    10 Diamond Push ups
6. 20 Regular Push ups
    10 Diamond Push ups

Upper Body Kettlebell Routine:

3 sets of:
10 Double Kettlebell Biceps Curls follow by 10 Double Kettlbell Military Presses
Rest 1min
10 Double Kettlebell Biceps Curls follow by 10 Double Kettlbell Military Presses
Rest 1 min
10 Double Kettlebell Biceps Curls follow by 10 Double Kettlbell Military Presses

3 sets of:
20 Alternate Kettlebell Biceps Curls follow by 20 Alternate Kettlebell Alternate Presses
Rest 1min
20 Alternate Kettlebell Biceps Curls follow by 20 Alternate Kettlebell Alternate Presses
Rest 1min
20 Alternate Kettlebell Biceps Curls follow by 20 Alternate Kettlebell Alternate Presses
Rest 1min

Cool down: 10 min

Enjoy

110 Stories Stair Climb for 9/11

110 Stories Stairs Climb in Memory of all Firefighters who dedicated their lives on September 11th, 2001.


* I did all that in 2 story fire station, and it took me over a hour. God Bless Those Men!!!
* My weight with the full PPE, SCBA and set of Irons was 305 lbs.

Run

2 miles run before shift starts: 17 min 35 sec

Run Day

Abd "crosses": 3 x 50 reps

* in supine position, arms and legs spread apart, R hand touches L foot, and etc.

3.7 miles run: 33 min 18 sec. Average pace 8 min 59 sec.

Upper Body Workout

Warm up: 10 min

Abs + Core: 10 min

10 Sets of:
1. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
2. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
3. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
4. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
5. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
6. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
7. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
8. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
9. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min
10. 1 min of: 6 Triceps Dips On Parallel Bars > 6 Push Ups > 6 Pull Ups
Rest 1 min

Cool down: 10 min

* Another quick and  intense upper body workout. The goal is to build up to 10 reps of each exercise, and all have to be done within 1 min.
* Friend of mine sent me this workout, and I believe the he got the idea from CrossFit, so the dips supposed to be done on the rings, and pull ups are "CrossFit style" using momentum or swinging motion to get your chin above pull up bar..

Enjoy

Mike's Last Shift in MFRE Workout

Abd "crosses": 3 x 50 reps

* in supine position, arms and legs spread apart, R hand touches L foot, and etc.

Mike's Routine:

5 sets of:
10 Dumbbell High Pulls From Hip Up On Toes
10 Dumbbell Snatches Up On Toes
10 Dumbbell Squat Press UP On Toes
10 Dumbbell Biceps Curls
10 Dumbbell Bent Over Rows
10 Dumbbell Snatches Up On Toes
Rest 2 min

* I used two 20 lbs Dumbbels
* I completed each set within 2 min, and I rest between sets 2 min. Total workout time was 18 min.
* Good workout Mike. Thanks. We will miss you here. Good luck in Philadelphia Fire Dept!!!
http://www.phila.gov/fire/about/index_homepage.html

Abd "crosses": 3 x 50 reps

* in supine position, arms and legs spread apart, R hand touches L foot, and etc.

3.5 miles run + 1 mile walk

At the night shift:
"Joe's Firefighter Functional Workout" form 9/3/12

http://manchesterfirepower.blogspot.com/2012/09/joes-firefighter-functional-workout-at.html

Joe's Firefighter Functional Workout at Co.5

Warm up: 10 min

3 sets of:

50 SCBA Offset Push ups (25 each side)

50 SCBA Wrist Curls (25 overhand and 25 underhand)
40 SCBA Biceps Curls
10 SCBA Lunges

50 Four Count Mountain Climbers

40 SCBA Squats
40 SCBA Calf Raises (split in 3 directions- toes in, out and parallel)
40 SCBA Shoulder Presses

50 Four Count Jumping Jacks

* Rest between sets 2 min

Cool down: 10 min

Enjoy

Dan's Killer Workout at Co.1

Warm up: 10 min

Abd + Core: 15 min

4 sets of Cardio Routine:

30 sec 24 kg Kettlebell Snatch R hand
30 sec 24 kg Kettlebell Snatch L hand
30 sec Burpees
30 sec Box (Tire) Jump

* This routine has no rest between exercises and sets

3 sets of 8 lbs Medicine Ball Routine:

20 x Chest Wall Ball
20 x Overhead Wall Ball
20 x Under Hand Wall Ball
20 x Right Hip Throw Wall Ball
20 x Left Hip Throw Wall Ball

Cool down: 10 min

Enjoy

Strength Workout

2 miles run in the morning.

In the afternoon

5 sets of: 
1 min of: 10 Triceps Dips, 10 Push ups, 10 Pull ups
1 min rest
1 min of: 10 Triceps Dips, 10 Push ups, 10 Pull ups
1 min rest
1 min of: 10 Triceps Dips, 10 Push ups, 10 Pull ups
1 min 30 sec rest
1 min of: 10 Triceps Dips, 10 Push ups, 10 Pull ups
1 min 30 sec rest
1 min of: 10 Triceps Dips, 10 Push ups, 10 Pull ups

* That was another Crossfit present workout from friend of mine (Concord FD, NH). I suppose to complete 10 sets with 1 min rest between, but I am not there yet.

Upper Body Strength Workout at Co. 2

Warm up: 10 min

Abs + Core: 15 min

3 sets of:
10 Double Kettlebell Biceps Curls follow by 10 Double Kettlbell Military Presses

3 sets of:
20 Alternate Kettlebell Biceps Curls follow by 20 Alternate Kettlebell Alternate Presses

Cool down: 10 min

* We used 16 kg Kettlebells
* We rested as long partner finish his set.

Enjoy

Hampton Beach Workout

3 miles run in the morning.

3 miles walk on the beach in the afternoon.

Abs + Core: 15 min
200 Push ups: 20 + 20 + 25 + 25 + 30 + 30 + 25 + 25

Birthday Workout

Here is my Crossfit Birthday Workout form friend of mine:

Warm up: 10 min

10 Power Cleans with 145 lbs
50 Overhead Walking Lunges with 45 lbs
50 Double Unders on Jump Rope

8 Power Cleans with 145 lbs
40 Overhead Walking Lunges with 45 lbs
40 Double Unders on Jump Rope

6 Power Cleans with 145 lbs
30 Overhead Walking Lunges with 45 lbs
30 Double Unders on Jump Rope

4 Power Cleans with 145 lbs
20 Overhead Walking Lunges with 45 lbs
20 Double Unders on Jump Rope

4 Power Cleans with 145 lbs
10 Overhead Walking Lunges with 45 lbs
10 Double Unders on Jump Rope

Cool down: 10 min

* Video clips of Power Cleans, Overhead Walking Lunges, and Double Unders could by found under that link:  http://www.crossfit.com/cf-info/excercise.html
* My time was 26 min and I was about to die. Thank you for a Birthday Workout Romek,,,

Pool time:
20 x Freestyle
20 x Breststroke


* Pool was only 45 ft long


Enjoy

The 2012 SWAT CT Swat Challenge

The 2012 SWAT CT Swat Challenge - Top Cop Competition

http://www.ctswatchallenge.com/2012/02/the-2012-ct-swat-challenge/

Well done Ben. Congratulations!!!

Upper Body Strenght Workout

3 miles run before shift starts.

Night shift at the Co. 2

Warm up: 10 min

Abs + Core: 15 min

120 Dumbbell Push ups:
10 Push ups > Rest 1 min > 20 Push ups > Rest 1 min > 30 Push ups > Rest 1 min
30 Push ups > Rest 1 min > 20 Push ups > Rest 1 min > 10 Push ups > Rest 2 min

Double Kettlebell Biceps Curls follow by Double Kettlebell Military Presses:
10 Curls follow by 10 Presses
Rest 1 min
10 Curls follow by 10 Presses
Rest 1 min
10 Curls follow by 10 Presses

Cool down: 10 min

* I used 16 kg Kettlebells

Enjoy

3 Most Hated Exercises- Round No. 2

Check this video out:

http://youtu.be/tgTnrFB8d7U

Warm up: 10 min

Core + Abs: 15 min

Jump Rope: 3 x 3 min, rest between rounds 1 min

Routine: 1

20 Burpees > 20 Mountain Climbers > 20 Box Jumps
20 Burpees > 20 Mountain Climbers > 20 Box Jumps
20 Burpees > 20 Mountain Climbers > 20 Box Jumps

* Dan's time was 6 min 40 sec. Well done...
* My time was: 7 min 6 sec

Rest 5 min

Routine: 2

20 Push ups > 20 Squads
20 Push ups > 20 Squads
20 Push ups > 20 Squads
20 Push ups > 20 Squads
20 Push ups > 20 Squads

* Dan's time was 4 min 1 sec
* My time was 4 min 55 sec

Cool down & Stretching: 10 min

After we beat times of our friends from Concord FD, we sent them a friendly picture.

2012 CT Swat Challenge Top Cop Competition Preparation

Warm up: 10 min

4 sets of:
Jumping Jacks: 30 sec
Rest: 30 sec
Boxing Run: 30 sec
Rest: 30 sec

Ben's final test before CT Swat Challenge Top Cop Competition:

1. Simulation of Monkey Bar
2. Sprint
3. Pull ups
4. Burpees
5. Weight Pull (hand over hand)
6. Run with 40 lbs Bundle
7. Hitting the Dummy with the Elbows
8. Bear Walk, Crab Walk
9. Squad follow by Front Kick
10. Run
11. Crawl and Dummy Pull
12. Farmer's Walk
13. Push ups follow by Mountain Climbers
14. Dead Lifts
15. Clean and Press with Sand Bag
16. Sledge Pull
17. Burpees
18. Run
19. Kettlebell Swing
20. Run + Flips

Cool down: 10 min

* We started 5:30 am in the morning. Good times...
* That was the killer course to go through, most people probably wouldn't finish that. Ben's time was 15 min 5 sec.
* I think you ready. Good luck on Tuesday .

270 Kettlebell Milirary Presses

2 miles run before shift starts

Warm up: 10 min

270 Kettlebell Milirary Presses:

12 kg Kettlebell: 15 R + 15 L
16 kg Kettlebell: 15 R + 15 L
24 kg Kettlebell: 15 R + 15 L

12 kg Kettlebell: 15 R + 15 L
16 kg Kettlebell: 15 R + 15 L
24 kg Kettlebell: 15 R + 15 L

12 kg Kettlebell: 15 R + 15 L
16 kg Kettlebell: 15 R + 15 L
24 kg Kettlebell: 15 R + 15 L

Cool down: 10 min

Enjoy

Concord Firefighters in Action

NH, Concord Firefighters completed "3 Most Hated Exercises" workout, and as you see on the picture they enjoyed that workout a lot.

Here are their times:

Routine 2 - 7 min 10 sec
Routine 3 - 4 min 15 sec

Great job guys.

Another Killer Workout

Warm up: 10 min

10 sets of:
Jumping Jacks: 30sec
Rest: 30 sec
Boxing Run: 30 sec
Rest: 30 sec

Rest: 2 min

Routine: 1
20 Burpees
Rest: 1 min
30 35lbs SCBA Presses
Rest: 2 min

Routine 2:
10 sets of: 5 Pull ups, 10 Push ups, 15 Squads, for time...

Cool down: 10 min

Fun at the pool: 2 hrs

* My time for Routine 2 was  12min 40sec

Enjoy

3 Most Hated Exercises

Warm up: 10 min

Abs & Core Routine: 

Abd crunches: 15 with feet on the floor, 15 with legs in 90 degrees, 15 with legs straight up

Lower back bridges: 10 x

Abd crunches: 10 with feet on the floor, 10 with legs in 90 degrees, 10 with legs straight up

Lower back bridges: 10 x

Abd crunches: 5 with feet on the floor, 5 with legs in 90 degrees, 5 with legs straight up

Lower back bridges: 10 x

Abd knees raises on the pull up bar: 3 x 15 reps

Jogging: 5 min

Routine 1 

Jumping rope: 3 x 3 min, rest 1 min 

Routine 2 (My 3 Most Hated Exercises)

10 Burpees > 20 Mountain Climbers > 20 Box Jumps

10 Burpees > 20 Mountain Climbers > 20 Box Jumps

10 Burpees > 20 Mountain Climbers > 20 Box Jumps

* This routine was done for time, which means, no or little breaks between exercises.

* My time was 5 min 53 sec and I almost died.

Routine 3

20 Push ups > 20 Squats

20 Push ups > 20 Squats

20 Push ups > 20 Squats

20 Push ups > 20 Squats

20 Push ups > 20 Squats

* I kept easy pace during this routine, and I had a longer breaks between exercises.

* My time was around 9 min for total 100 Push ups and 100 Squats.

Jogging: 5 min

Routine 4

Calf raises: 3 x 15 reps

Cool down & Stretching: 15 min

Enjoy

Run Day

Before night shift:

3 miles run. Average pace 8 min 30 sec.

Warm up: 10 min

2.3 Miles Run + 50 Burpees + 50 Four Count Mountain Climbers :

1. 10 Burpees
    0.23 mi Run
2. 10 Mountain Climbers
    0.23 mi Run
3. 10 Burpees
    0.23 mi Run
4. 10 Mountain Climbers
    0.23 mi Run
5. 10 Burpees
    0.23 mi Run
6. 10 Mountain Climbers
    0.23 mi Run
7. 10 Burpees
    0.23 mi Run
8. 10 Mountain Climbers
    0.23 mi Run
9. 10 Burpees
    0.23 mi Run
10. 10 Mountain Climbers
    0.23 mi Run

Cool Down: 10 min

* Outside temp. 94 F


Enjoy

Case Mountain Run

After night shift:

4.7 miles Case Mountain Trail Run

Co. 2 Push-up Workout

3 miles run before shift starts

Push ups:
10 + 20 + 20 + 20 + 20 + 20 + 40 + 50 + 20 = 220

Kettlebell Military Press

Warm up: 10 min

3 sets of Kettlebell Military Press:
12 kg 15 x R + 15 x L, rest 30 sec
16 kg 15 x R + 15 x L, rest 30 sec
24 kg 15 x R + 15 x L, rest 30 sec

Cool down: 10 min

Enjoy

Co.1 Workout

Warm up: 10 min

Abs + core: 15 min
3 sets of 10 abd crunches follow by 10 leg raises
2 sets of 15 resisted leg raises
2 sets of 15 resisted abd crunches

SCBA Routine:
3 sets for time of:
20 SCBA push ups
30 SCBA rows
40 SCBA presses

Push ups Contest:
3+6+9+12+15+18(Cezar)+21(Joe)

Stair Climb Routine:
8 stair climbs to the 2nd floor (4 times with 2 1/2 inch bundle of hose and the water can, and 4 times without any tools)

Cool down: 10 min

Enjoy

Run & Towers

Warm up: 10 min

5 K run

Stair climb:
6 x five stories tower with 2 1/2 bundle of hose and sledge hammer

Cool down: 10 min

Walk & Push ups

3K walk with 30 lbs vest + intervals of push ups mixed into the walk

Push up set: 3 + 6 + 9 + 12 + 15 + 18 + 21 + 24 + 27 + 30
                   30 + 27 + 24 + 21 + 18 + 15 + 12 + 9 + 6 + 3
                   Total 330

Push ups done without the vest.

Run + SCBA strength set

At Co. 1:

Warm up: 10 min

30 min run around Co. 1 perimeters

10 sets for time of:

10 push ups
10 SCBA shoulder presses
10 four count jumping jacks

Cool down: 10 min

Quick set at Co.1

Warm up: 10 min

4 sets of:
25 shoulders raises + 25 biceps curls + 25 shoulder raises + 25 triceps extensions

All done with 45lbs Olympic bar

Cool down: 10 min

Run & Push ups

3 miles run

Push ups: 10 x 20 reps

Fire Academy Recruit Class 49 - Final PT

Warm up: 10 min

40 min firefighters functional training with full PPE , on the AIR!!!!!!!!!!!

Cool down: 10 min

Great Success 49!!!  Be safe out there... Congratulations !!!