4/24/15 Friday

Rest Day!














It's time for evidence based firefighting - http://fstartraining.org/ 


4/23/15 Thursday

Warm Up!

Main Set: 
L3, L2 & L1:
3x5 Squat
3x5 Press
3x5 Dead Lift

3x to failure: Push ups, Pull ups, Hollow Body Hold
























Train Hard!
Rayne

4/22/15 Wednesday

Warm up!

Main Set:
L3: 60 min Run, Ride or Row
L2:  30 min Run, Ride or Row
L1: 20 min Run, Ride or Row

























Train Hard!
Rayne

3/19/15 Thursday

Warm up!

Main Set: Skills Course
L3: 10 rounds w/ 1min rest btwn rnds (first 5 with full bunker gear & SCBA 2nd 5 in PTs)
- 40 yard hose pull/tire drag
- 20 sledge hammer strikes
- 5 sand bag cleans or large tire flips
- 40 yard sand bag sprint/carry

L2: 6 rounds w/ 1min rest btwn rnds (first 3 with full bunker gear & SCBA 2nd 3 in PTs)
- 40 yard hose pull/tire drag
- 20 sledge hammer strikes
- 5 sand bag cleans or large tire flips
- 40 yard sand bag sprint/carry

L1: 6 rounds w/ 1min rest btwn rnds (first 3 with full bunker gear & SCBA 2nd 3 in PTs)
- 40 yard hose pull/tire drag
- 10 sledge hammer strikes
- 5 sand bag cleans or large tire flips
- 20 yard sand bag sprint/carry






























Train Hard!
Rayne

3/18/15 Wednesday

Rest Day!


3/17/15 Tuesday

Warm up!

Main Set: 
L3: Sand Bag Mile w/50% body weight

L2 &L1: SB Mile w/25% BW

The Sand Bag Mile: The SBM is really very simple. You take your Sand Bag and move it a mile as quickly as you can, rest a little as possible, switch your carrying position as needed, but keep moving as the clock does not stop until you complete the mile. Go hard and have fun!






























Train Hard!
Rayne

3/16/16 Saturday

Warm Up!

Main Set: Testing
All Levels:
- 1rep max Snatch
- 1rep max Clean and Jerk



























Train Hard!
Rayne