FIREHOUSE WORKOUT
Warm Up: 4 rounds of
30 Jumping Jacks
15 Push Ups
10 Squats
10 Thumbs out Rear Delts
10 Sit ups
1) 5 Rounds of:
6 Bench Press (load body weight on bar)
10 Bulgarian Split Squats (10L/10R)
6 Walk outs w/ push up
2) Rounds of
6 Back Squat (load body weight on bar)
10 Spiderman Push Ups
6 Pull Ups
3) Groups Circuit. Everyone starts at a station. The rounds is complete when the person on the weighted stair climb completes his 3 laps. Perform 3 rounds of the entire circuit!
1) 3 x 1 flight stair climb hold a 45lb plate in each hand (up and down a flight of stairs 3 times)
2) Seated Russian Twists
3) Inverted Rows
4) Elliptical or Air Dyne (keep RPMs above 90)
5) Hanging Leg raises
STRENGTH SESSION
The 100lb plates were not taken off all day -- good work!
Warm Up: 2 rounds of
"Barbell Complex"
w/ 3 Hip Swivels
1) 5 Rounds of
5 Hex Bar Dead Lifts -- were 5 is hard but doable
3 Scorpions
2) 5 rounds of
6 Front Squats -- load bar with 85% of body weight
6 Box Jumps
6 HUG Mobility
3) 5 rounds of
6 Bench Press (use 3" thick bar if possible) load bar with body weight
6 Dips
5 Clapping Push Ups
rest 1 minute
*** PACE: Don't BS around, you should be able to move from one exercise to another fairly quickly and without too much delay. This workout to include the warm up should not take more than 60 minutes.
STAMINA SESSION
Warm Up:
2 Rounds of
20 Squats
10 Push Ups
20 MTN Climbers
10 Pull ups
1) 24 rounds or 50 minutes of
200m run
25 step ups
10 Squats
10 Push Ups
** This workout today is not a race, but a long slow(er) distance effort. Your intensity level should be so you can carry on a conversation with someone. For the squats, slow them down and concentrate on challenging your Range of Motion and proper technique.
Strength Session
Warm Up:
10-9-8-7-6-5-4-3-2-1 reps of
Thick Bar Bench Press @ 95lbs
Bulgarian Split Squat @ bdwt
KB Dead Lift W/ 20kg KBs
1) 6 rounds of
3 Push Press HBD (Hard But Doable)
or 3 Log Press (if available)
5 Clapping Push Ups
5 Knees to Elbow (hanging)
2) 5 Rounds of
6 Cleans
6 Sand Bag Get ups (3L/3R) Go Heavy!
6 Walk Ups
3) 5 rounds of
8 Front Squats
8 Jump Squats
8 Sit Ups
*** Don't freak out about the warm up, it serves the purpose and you'll get through it quickly. The rest of the workout should be done at a brisk pace. It's not for time, but the time between exercises should be very minimal.
Work Capacity
Warm Up:
3 rounds of
30 Jumping Jacks
10 Barbell Only (no additional weight) RDL
10 Barbell Only (no additional weight) Upright row
10 Barbell Only (no additional weight) Push Press
10 Barbell Only (no additional weight) Good Mornings
10 Barbell Only (no additional weight) Back Squat
1) Perform the following every 2 minutes for 20 minutes:
12 KB/DB Snatches (6L/6R)
6 Pull Ups
12 Seated Russisan Twists w/ 25lb plate
6 Inverted Row using 3" thick bar (use regular barbell if not thick bar is available)
This sessions should be very intense. Go as quickly as possible with good form. The quicker you finish, the more rest you will have until the next round. For instance, if you complete the first round in 1:20, then you have :40 rest until starting the next round. Good luck. The best round average from this morning was :56 seconds per round.
Warm Up:
3 rounds of
30 Jumping Jacks
10 Barbell Only (no additional weight) RDL
10 Barbell Only (no additional weight) Upright row
10 Barbell Only (no additional weight) Push Press
10 Barbell Only (no additional weight) Good Mornings
10 Barbell Only (no additional weight) Back Squat
1) Perform the following every 2 minutes for 20 minutes:
12 KB/DB Snatches (6L/6R)
6 Pull Ups
12 Seated Russisan Twists w/ 25lb plate
6 Inverted Row using 3" thick bar (use regular barbell if not thick bar is available)
This sessions should be very intense. Go as quickly as possible with good form. The quicker you finish, the more rest you will have until the next round. For instance, if you complete the first round in 1:20, then you have :40 rest until starting the next round. Good luck. The best round average from this morning was :56 seconds per round.
Strength Session
Warm Up:
3 rounds of
Barbell Complex
w/ 6 situps
1) 5 rounds of
5 Back Squat
2 HUG Mobility
2) 5 Rounds of
6 Bench Press (use body weight on the bar i.e. if you weigh 205 use 205 lbs on the Bench)
** scale if necessary
6 Band Pull Aparts
6 Dips
6 Ab Wheel roll outs
3) 5 rounds of
8 Sand Bag Half Moons
8 DB Lateral Lunge
8 Seated Russian Twists
Warm Up:
3 rounds of
Barbell Complex
w/ 6 situps
1) 5 rounds of
5 Back Squat
2 HUG Mobility
2) 5 Rounds of
6 Bench Press (use body weight on the bar i.e. if you weigh 205 use 205 lbs on the Bench)
** scale if necessary
6 Band Pull Aparts
6 Dips
6 Ab Wheel roll outs
3) 5 rounds of
8 Sand Bag Half Moons
8 DB Lateral Lunge
8 Seated Russian Twists
Stamina Session
Warm Up:
6 minutes of Sandbag Get Ups
1) Max Rounds in 45 minutes of:
100 Sandbag Step Ups (50L/50R, however you choose to split them up)
40 meter KB/DB farmers carry (one kb/db in each hand)
10 ROM Air Squat (Emphasis on Complete Range of Motion (ROM))
10 Push Ups
*** This session is obviously not a sprint, it's a "good paced jog". Try to keep your heart rate steady and grind through it. Send comments and questions to dmh@drivenstrong.com.
Work Capacity Session
warm up:
4 rounds of
30 Jumping jacks
20 Mountain Climbers
10 Squats
5 Push Ups
1) 5 Rounds of:
10 Box Jumps
20 1 arm KB Swings (10L/10R)
10 Burpees Pull Ups
10 Situps
*** This is a shorter workout, but should be done with a high intensity. There is a scheduled rest of 1 minute, which means you should be working at max intensity when not at rest. THIS IS A SPRINT!
warm up:
4 rounds of
30 Jumping jacks
20 Mountain Climbers
10 Squats
5 Push Ups
1) 5 Rounds of:
10 Box Jumps
20 1 arm KB Swings (10L/10R)
10 Burpees Pull Ups
10 Situps
*** This is a shorter workout, but should be done with a high intensity. There is a scheduled rest of 1 minute, which means you should be working at max intensity when not at rest. THIS IS A SPRINT!
STRENGTH SESSION
Warm up: 3 rounds of
"Barbell Complex"
w/ 6 Squat Jumps
1) 5 Rounds of
5 Over Head Squats (increase weight each set until 5 is hard but doable)
Record top weight
2 Knees to Chest Mobility
2) 5 Rounds of
6 DB Front Squat (record top weight)
6 DB RDL (record top weight)
6 Dips
6 Dip Extension Knees to Chest
3) 4 rounds of
8 DB Push Press (record top weight)
8 Strict Pull Ups
8 Ankles to Bar
Warm up: 3 rounds of
"Barbell Complex"
w/ 6 Squat Jumps
1) 5 Rounds of
5 Over Head Squats (increase weight each set until 5 is hard but doable)
Record top weight
2 Knees to Chest Mobility
2) 5 Rounds of
6 DB Front Squat (record top weight)
6 DB RDL (record top weight)
6 Dips
6 Dip Extension Knees to Chest
3) 4 rounds of
8 DB Push Press (record top weight)
8 Strict Pull Ups
8 Ankles to Bar
WORK CAPACITY SESSION
Warm up: 2 rounds of
200m Run
50 Jumping Jacks
40 Mountain Climbers
30 Sit Ups
20 Box Jumps
1) Partner Ladder 10,9,8,7,6,5,4,3,2,1 reps of
Racked KB Front Squat (two KBs)
SandBag Cleans
Pullups
Push Ups
Situps
*** Perform 10 KB Front Squats, rest while partner does 10 KB Front Squats, Perform 9 KB Front Squats, rest while partner does 9 KB Front Squats....all the way down to one.
Complete all reps of one exercise before starting the next exercise (ie. complete entire ladder of front squats before starting SB cleans)
STRENGTH SESSION
Warm Up:
6 Minutes of KB Turkish Getups
1) 6 Rounds of
6 Barbell Walking Lunges (3L/3R) - where 3 is tough, but doable. Record top weight
1 MB Push Up Complex
1 Hug Mobility
2) 5 rounds of
5 Bench Press -- where 5 is tough, but doable. Record top weight
8 KB Renegage Row (4L/4R) Record top weight
8 Hanging Straight leg raises
3) 6 Rounds of
10 1-Arm KB Snatch and Overhead Squat (5L/5R)
1 - Half Jane Fonda
Warm Up:
6 Minutes of KB Turkish Getups
1) 6 Rounds of
6 Barbell Walking Lunges (3L/3R) - where 3 is tough, but doable. Record top weight
1 MB Push Up Complex
1 Hug Mobility
2) 5 rounds of
5 Bench Press -- where 5 is tough, but doable. Record top weight
8 KB Renegage Row (4L/4R) Record top weight
8 Hanging Straight leg raises
3) 6 Rounds of
10 1-Arm KB Snatch and Overhead Squat (5L/5R)
1 - Half Jane Fonda
WORK CAPACITY SESSION
Warm Up: 2 rounds of
10 KB Swings (5L/5R)
10 KB Around the waist clockwise
10 KB Around the waist Counterclockwise
10 KB Figure 8 through the legs (Front to back)
10 KB Figure 8 through the legs (Back to front)
10 KB Goblet Squats
10 KB Push Press
1) 4 rounds of
200 meter sprint
5 SB Front Squat and Push Press
10 24" Box Jumps
15 KB Swings (16/24)
10 MB Situps
5 Strict Pullups
STRENGTH SESSION
Warm up: 4 rounds of
"Barbell Clean Progression"
5 Dead Lifts
5 Hang Pulls ( perform like a power shrug)
5 Hang High Pulls (perform like a power upright row)
5 Hang Cleans
5 Front Squats
5 Situps
1) Find Approx. Power Clean 1 Rep Max
2) 5 Rounds of:
2 Power Cleans at 85% of 1 RM
4 Hip Swivels
3) 5 rounds of
6 Front Squats -- where 6 is tough but doable
6 DB RDLs
10 Side to Side Plyo Push ups (with one hand on an elevated surface, perform a push up and propel yourself to the other side switching the hand that is on the elevated surface) Perform the alternating side to side push ups for 10 total reps (5L/5R)
4) 5 rounds of
8 DB Push Press
8 Strict Pull Ups
8 Dips
20 Situps
Subscribe to:
Posts (Atom)