Quick Kettlebell Workout

3 sets of:
40 reps of alternated cleans follow by 40 reps of see saw presses

2 min rest between the sets
I used 2 x 16 kg kettlebells.

Enjoy

400 reps with Olympic Bar

4 miles run before shifts starts.

Night shift at Co. 1:

Warm up: 10 min

4 sets of upper body strength exercises with 45lbs Olympic Bar:

25 shoulder raises + 25 biceps curls + 25 shoulder presses + 25 triceps

french presses

Total 400 reps. Rest between sets 2 min.

Cool down: 10 min

Sunday Workout at Co. 1

Warm up: 10 min

Abs + core exercises: 15 min

36 stories stair climb w/ SCBA

Upper body strength set for time:

20 SCBA off set push ups

30 SCBA rows

40 SCBA presses

20 SCBA off set push ups

30 SCBA rows

40 SCBA presses

20 SCBA off set push ups

30 SCBA rows

40 SCBA presses

Cool down: 10 min

Enjoy

Push up set at Co.1

Warm up: 10 min

Dumbbell push ups: 10
Triceps push ups: 10
Dumbbell push ups: 10
Triceps push ups: 10
Dumbbell push ups: 20
Triceps push ups: 10
Dumbbell push ups: 20
Triceps push ups: 10
Dumbbell push ups: 20
Triceps push ups: 10
Dumbbell push ups: 20

Total: 150 push ups

Cool down: 10 min

Cardio Kickboxing

Warm up: 10 min

Cardio Kickboxing: 40 min

Cool down: 10 min

Run day

Warm up: 10 min

Abs + core: 15 min
Run: 4 miles
Walk: 10 min

Cool down + stretching: 10 min

Upper Body Strength

Warm up: 10 min

Pull ups: 7
Chin ups: 7
Pull ups: 7
Chin ups: 7
Pull ups: 7
Chin ups: 7
Pull ups: 10
Chin ups: 10

Total: 62 reps

Cool down: 10 min

Strength Workout at Conn. Fire Academy

Warm up: 10 min

Wrist rollers (7.5lbs): 6 times
Abs + core: 10 min
Strength Circuit: 20 min
Towers (5 stories): 2 walking + 2 jogging

Cool down: 10 min

3 miles run in the afternoon

Enjoy

Strength Workout at Co. 5

Warm up: 10 min

Abs + core: 15 min
Leg raises on pull up bar: 3 x 10
Lower back bridges: 3 x 10
3 set of 10 abd crunches follow by 10 leg raises in supine position.

Jump rope: 3 x 3 min; rest 1 min

Strength circuit:
3 sets of SCBA strength exercises for time:
20 SCBA off set push ups + 30 SCBA rows + 40 SCBA presses

Cool down + stretching: 15 min

SCBA drill at Co.1

Warm up: 10 min

SCBA Drill:

Stair climb with water can (2 stories x 2); crawl 5oft; stair climb with bundle of hose (2 stories x 2); 10 lbs sledge hammer (side swing); 20 lbs pike pull (push); 10 lbs sledge hammer (chops).

Continue the SBCA circuit until your air is gone.

Cool down: 10 min

SCBA Strength Workout

Warm up: 10 min

Resistance bands exercises (squats, biceps curls, shoulder presses): 15 min

3 sets of SCBA strength circuit for time:

20 SCBA off set push ups

30 SCBA rows

40 SCBA shoulder presses

Cool down: 10 min

Wednesday Workout

Abs + core exercises: 15 min

3.5 miles run

Tuesday Workout

Abs + core: 15 min

3.5 miles run

40 stories stair climb + 100 push ups

Warm up: 10 min

10 set of:

10 push ups w/ SCBA + 2 x 2 stories climb

Cool down: 10 min

Run + Push ups + Biceps

2.5 miles run before shift starts.

At Co. 1:

Warm up: 10 min

Abs/core: 15 min

Push ups: 5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5 = 210

Biceps on Preacher Bench: 4 x 12

Cool down: 10 min

Enjoy

Thursday Workout

Warm up: 10 min

200 kettlebell presses: 25 R + 25 L + 25 R + 25 L + 25 R + 25 L + 25 R + 25 L = 100 R + 100 L

3 sets of: 30 shoulder shrugs

Cool down: 10 min

* 35 lbs kettlebell for presses
* two 60 lbs dumbbells for shoulder shrugs


Enjoy

Wednesday Workout

2.5 miles run

Tuesday Workout

Warm up: 10 min

3 sets of strength exercises with 45 lbs Olympic bar:

20 shoulder raises + 20 biceps curls + 20 shoulder presses + 20 French curls

30 min walk with 40 lbs vest.

Cool down :

Monday Workout

Warm up: 10 min

4 miles run

2 sets of strength exercises with 45 lbs Olympic bar:

20 shoulder raises + 20 biceps curls + 20 shoulder presses + 20 triceps French presses

Cool down: 10 min

Enjoy

Run

5 miles run before night shift.

46 min 30 sec, average 9 min 18 sec per mile - easy pace.

Friday night at Co.1

Warm up: 10 min

3 sets of strength exercises with Olympic bar - 45 lbs

20 shoulder raises + 20 biceps curls + 20 shoulder presses + 20 triceps French presses

Hack machine squad: 3 x 12

Calf raises: 3 x 20

Cool down: 10 min

Little bit of boxing + run

Warm up: 10 min


Boxing run: 10 x 30 sec (rest 30 sec)


Weighted cross punches: 10 x 30 sec (rest 30 sec)


Run: 2.5 miles


Cool down + stretching: 15 min


Enjoy

100 Push ups/100 Abs

Warm up: 10 min

Bear crawl 30 ft > 20 push ups > farmer's walk 60 ft
Duck walk 30 ft > 20 abs > farmer's walk 60 ft
Crab walk 30 ft > 20 push ups > farmer's walk 60 ft
Hops 30 ft > 20 abs > farmer's walk 60 ft
Lunges walk 30 ft > 20 push ups > farmer's walk 60 ft
Bear crawl 30 ft > 20 abs > farmer's walk 60 ft
Duck walk 30 ft > 20 push ups > farmer's walk 60 ft
Crab walk 30 ft > 20 abs > farmer's walk 60 ft
Hops 30 ft > 20 push ups > farmer's walk 60 ft
Lunges walk 30 ft > 20 abs > farmer's walk 60 ft

Triceps dips: 3 x 10 reps

Cool down: 10 min

After shift:
2.5 miles run

Enjoy

Saturday 2/28

5 miles run.