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