Kettlebell Functional Strength

Warm up: 10 min

3 sets of:

2 arm high pull w/ 24 kg kettlebell: 1 min
rest: 30 sec
Farmer's walk w/ 2 x 45 lbs fire house: 1 min
rest: 30 sec
4 kettlebell push ups, 4 kettlebell renegade rows...: 1 min
rest: 30 sec
Sledge hammer: 1 min
rest: 30 sec
Kettlebell squad: 1 min
rest: 30 sec
One arm swing w/ 24 kettlebell: 1 min
rest: 30 sec
10 alternate cleans, 10 see saw presses... w/ two 16 kg kettlebells: 1 min
rest: 30 sec

Cool down: 10 min

Night Shift at Co.2

Warm up: 10 min

Kettlebell abd crunches: 3 x 5 reps
Kettlebell abd sit up: 3 x 10 reps

3 sets of SCBA exercises for time:
20 SCBA off set push ups
30 SCBA rows
40 SCBA shoulder presses

No rest between exercises, and no rest between sets.

Stretching with kettlebells: 10 min

Cool down: 10 min

Co. 1 and Co. 2 Kettlebell Practice

Kettlebell Practice:

One arm swing

Rack position

Over head position

Squat

Sumo squat

Wind mill

Military press

Bottom up press

Alternate clean

See saw press (alternate press)

Dead lift

One legged dead lift

Batalion Chiefs in Action!!!

Warm up: 10 min

3 Funcional Strenght Circuits of:

Farmers walk w/ 2x24kg kettlebells: 1 min
rest: 30 sec
Box jump: 1 min
rest: 30 sec
Offset push up: 1 min
rest: 30 sec
Sledge hammer: 1 min
rest: 30 sec
Kettlebell squat 16kg: 1 min
rest: 30 sec
90lbs hose drag/hose pull: 1 min

Rest between circuits: 1 min

Cool down: 10 min

Enjoy

After day shift:

Abs + core: 15 min

2.5 miles run

Engine 2 Workout

Warm up: 10 min

4 Functional Strength Circuits of:

10 kettlebell alternate cleans, 10 kettlebell see saw presses...(2 x 16kg KB): 1 min
rest: 30 sec
Box jumps: 1 min
rest: 30 sec
4 kettlebell push ups, 4 kettlebell renegate rows...: 1 min
rest: 30 sec
Sledge hammer: 1 min
rest: 30 sec
One arm kettlebell swing 24kg KB: 1 min

Rest between circuits: 1 min

Cool down: 10 min

Quint 1 Workout

Warm up: 10 min

3 Functional Strength Circuits of:

Battle ropes exercises: 1 min
rest: 30 sec
Sledge hammer: 1 min
rest: 30 sec
Tire flips: 1 min
rest: 30 sec
SCBA biceps curls and shoulder presses: 1 min
rest: 30 sec
Medicine ball throws: 1 min
rest: 30 sec
Jumps over 1ft box: 1 min

Rest between circuits: 1-2 min

Cool down: 10 min


Good job Co.1!!!!!!!!!!

200 Kettlebell Presses

200 16 kg kettlebell shoulder presses:

R hand: 4 x 25 reps

L hand: 4 x 25 reps

Kettlebell Wokout at Co. 2

Warm up: 10 min

Wind mill: 30 min technique overview
Over head squat: 10 min technique overview

Kettlebell Cardio Set:

Right Hand: 1 swing, 1 snatch, 1 wind mill, 1 OH squat
2 swings, 2 snatches, 2 wind mills, 2 OH squats
3 swings, 3 snatches, 3 wind mills, 3 OH squats
4 swings, 4 snatches, 4 wind mills, 4 OH squats
5 swings, 5 snatches, 5 wind mills, 5 OH squats

Switch hand (no rest)

Left hand: s/a/a

OH hold 16 kg KB: 2 min right hand and 2 min left hand
30 sec rack position hold 2x16kg; 30 sec OH hold 2x16kg; 30 sec rack position hold 2x16kg; 30 sec OH hold 2x16kg

Cool down: 10 min

OH- over head

KB- kettlebell

Enjoy

Firefighter Functional Training at Co. 2

Warm up: 10 min

3 circuits for time of:
Dead lift w/ 2 x 53lbs kettlebells: 5 reps
Farmer's walk w/ 2 x 45lbs 5inch house: 300 ft
Hose drag 90lbs: 100 lbs
Hope pull 90lbs: 100 lbs
Sledge hammer 10 lbs: 20 reps
Pike pull 10 lbs: 20 reps
SCBA shoulder press 18 lbs: 20 lbs

Few extra kettlebell sets for Dan and Cezar:
Alternate clean 20 reps follow by see saw press 20 reps
2 min rest
Alternate clean 30 reps follow by see saw press 30 reps
2 min rest
Alternate clean 40 reps follow by see saw press 40 reps

* We used two 16 kg kettlebells

Cool down: 10 min

Enjoy

Stair climb

Warm up: 10 min

Functional firefighter's circuit: 20 min

Tower: 25 stories climb (5 x 5 stories)

Cool down: 10 min