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.