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.