8/22/14 Friday

Warm up!

Main Set: Clean and Carry
Power clean any heavy load or object then carry the load in the rack or front carry position for the given distance
L3: 10 x C&C 100 yards
L2: 10 x C&C 50 yards
L1: 5 x C&C 50 yards

Hard Man Bonus = add 3 squats after each clean before you carry




























Train Hard!
Rayne

8/21/14 Thursday

Warm up!

Main Set:
L3: 60min hike, low grade cardio - keep the HR nice and low
L2: 45min
L1: 30min

All levels: Yoga Flow, see video below - try it you'll like it! I promise
 




Train Hard!
Rayne

8/19/14 Tuesday

Warm up!

Main Set:
L3: 15 x 30 sec sprint with 1min recovery

L2: 10 x 30 sec sprint with 1 min recovery

L1: 6 x 30 sec sprint with 1.5 min recovery

3 x max set of pull ups and push ups

FireGroundFitness.com will help you find an appropriate balance


























Train Hard!
Rayne

8/18/14 Monday

Warm up!

Main Set:
L3: Skills Course (full PPE)
10 x 2min full speed w/ 30secs rest between intervals

- 40 yard tire drag
- 20 sledge hammer strikes
- 40 lunges
- 40 yard farmers carry

L2: Skills Course (full PPE)
6 x 2min full speed w/ 30secs rest between intervals

L1: Skills Course (NO PPE)
6 x 2min full speed w/ 30secs rest between intervals

All levels finish with 3x3 75% of max DL

"He aint' Heavy, he's my Brother!"



































Train Hard!
Rayne

8/10/14 Sunday

Rest Day!



























Just a day ago we lost one of our Brethren to a tragic off duty accident. Physical training seems such an insipid and nonsensical endeavor at times like these. Our energy is better spent tightening our grip on one another. We hold each other up. We mourn. We seek understanding and perspective. The pain is visceral and very real.

But Damn it anyway the freaking calls keep coming and our trucks keep rolling out; ours is a mission without an end. Thus, despite such loss and with full hearts we must strive to maintain vigilance and professionalism, Gary would have expected nothing less.

With a Heavy Heart
Rayne

Saturday 8/9/14

Warm up!

Main Set:
L3: 6 x 2min hill climbs w/20 push ups
L2: 4 x 2min hill climbs w/20 push ups
L1: 4 x 1 min hill climbs w/10 push ups

all finish with 30 moderate weight Turkish get ups










The morning sunrise from atop the little scrabble pile that we call "the hill". FS32 can be barely be seen on the left. Finishing off the tour with some "hill" climbs. Solid way to start the day!

Train Hard!
Rayne