Firefighter Upper Body Workout Routine

Check this video out:
http://youtu.be/t_wlmG5L9ho

Warm up: 10 min

10 sets for time of:

10 push ups
10 4 count jumping jacks
10 shoulder presses

Cool down: 10 min

Enjoy

PT in Fire Academy

Check this video out:
http://youtu.be/ft82FmRUwNk

Warm up: 10 min

Turkish Get-ups:
- w/ the bricks 5 x each hand
- w/ the SCBA 5 x each hand
Towers: 10 min
Tabata Protocol: 5 min
Towers: 10 min

Cool down: 10 min

50 Turkish Get-ups + 500 Jumping Jacks at Co. 2

Check this video out:

http://youtu.be/H650VO6rM-k

Warm up: 10 min

3 sets of:
5 abd crunches + 15 abd leg raises

10 sets for time of:
5 Turkish Get-ups + 50-60 Jumping Jacks

Total: 50 Turkish Get-ups (25 each hand) and about 500-600 Jumping Jucks.

Good time...

Cool down: 10 min

Enjoy

Co. 4 Functional Training

Check this video out:
http://youtu.be/7iD5vrj5dIM

Warm up: 10 min

Abs:
Leg raises on pull up bar: 3 x 10

4 sets of:

Farmer Walk w/ two 53lbs kettlebells: 1 min
rest: 30 sec
Box Jump: 1 min
rest: 30 sec
Offset Push ups: 1 min
rest: 30 sec
Fire Hose pull/drag: 1 min
rest: 30 sec
Pike pull: 1 min
rest: 30 sec
Squat w/ 45 lbs bar: 1 min
rest: 30 sec
Kettlebell alternate clean 10 x follow by see saw press 10 x...
rest: 30 sec

* 30 sec rest between each set

Cool down: 10 min

Firefighter Functional Strength Workout at Co.4

Check this videos out:

Part 1: http://youtu.be/Rrad62hJYv0

Part 2: http://youtu.be/tlEQGNeSgb0

Warm up: 10 min

12 sets of:

Farmer Walk around fire apparatus w/ two weights
Sledge Hammer: 20 swings/chops

Abd leg raises on pull up bar: 3 x 15 reps

Cool down: 10 min

* we used two 5" fire hose rolls, each one about 90 lbs
* we used 8 lbs flat axe, instead sledge hammer
* we used fire gloves or work gloves for extra grip workout
* it took me about 20 min to complete 12 sets
* my grip was fried!!!

Desert Workout

Desert Workout by Eric Riggott

Warm up: 10 min

6 Towers w/ Pack

3 circuits (1 min rotation):

Farmer walk with two 50 lbs DB
Bumper jump
Sledge Hammer
SCBA routine
Hose Drag/Pull

*DB-dumbbell

Cool down: 10 min

300 Kettlebell Snatches at Co.4

Check this video out:

http://youtu.be/MHVrwSh3YNg

Warm up: 10 min

Abd crunches: 4 x 15 reps

16 kg Kettlebell Snatch:

15 sets of:

R hand snatch: 30 sec
rest: 30 sec
L hand snatch: 30 sec
rest: 30 sec

Total time 30 min. I did 10 snatches each 30 sec, 150 R hand + 150 L hand= 300 snatches in 30 min.

Cool down: 10 min

Dead Lifts & Kettlebells at Co. 4

Check this video out:
http://www.youtube.com/watch?v=_p5rtmSWkxY

Warm up: 10 min

Abd knees raises on pull up bar: 4 x 15 reps

Dead lifts:
145 lbs x 5
225 lbs x 3
225 lbs x 3
225 lbs x 3
250 lbs x 2
270 lbs x 1
270 lbs x 1
300 lbs x 1
145 lbs x 10

2 sets of:
10 x KB alternate cleans, 10 x KB see saw presses, 10 x KB alternate cleans, 10 x KB see saw presses, 10 x KB alternate cleans, 10 x KB see saw presses

We used two 16 kg kettlebells.
KB- kettlebell

Cool down: 10 min

Beast of the East

Dan preparing for "Beast of the East"

Long cycle:
120 reps in 10 min with two 12 kg kettlebells.

Awesome job Dan!!!

Co. 4 Kettlebell Workout

Warm up: 10 min

Kettlebell abd sit up: 3 x 10 reps

4 sets of:
10 KB alternate cleans, 10 KB see saw presses, 10 KB alternate cleans, 10 KB see saw presses, 10 KB alternate cleans, 10 KB see saw presses.

1 set of:
4 KB push ups, 4 KB renegade rows, 4 KB push ups, 4 KB renegade rows, 4 KB push ups, 4 KB renegade rows, 4 KB push ups, 4 KB renegade rows, 4 KB push ups, 4 KB renegade rows

We used two 16 kg KB

Cool down: 10 min

"Simply the best"

Warm up: 10 min

Leg raises on pull up bar: 3 x 10

10 sets for time of:

5 pull ups
10 push ups
15 squats

My time was : 14 min

Cool down: 10 min

Kettlebell Workout at Co,2

Warm up: 10 min

15 sets for each hand (total 30 sets) of:

Snatch 30 sec (R hand)

rest 30 sec

Snatch 30 sec (L hand)

rest 30 sec...

Dan used 16kg kettlebell, and all sets were completed in 30 min.

Cool down: 10 min

Co. 4 Workout

Warm up: 10 min

Leg raises on pull up bar: 4 x 10 reps

Pull/chin ups: 4 x 4-10 reps
Inverted rows: 4 x 10 reps
Push ups on the Olympic rings: 4 x 10 reps

Stretching and cool down: 10 min

Kettlebell Workout

Warm up: 10 min

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

4 sets of:
8-12 reps kettlebell towel biceps curls
8-12 reps kettlebell towel shoulder raises
8-12 reps kettlebell towel triceps extentions

Rest between set: 2-3 min

Cool down: 10 min