Warm up!
Main Set:
L3: 5 rnds wearing full PPE, at full speed with 2 min recovery between rnds
- 20 sledge hammer strikes
- 80 yard hose/tire pull
- 40 yard bear Crawl
- 40 yard Fireman Carry
L2: 3 rnds
L1: 2 rnds
Train Hard!
Rayne
4/30/12 Monday
Warm up!
Main Set:
L3: 10 rounds
10 Over head Squat (light)
10 Dumbbell Clean and Press
10 Weighted Lunges
L2: 6rnds
L1: 3rnds
Train Hard!
Rayne
Main Set:
L3: 10 rounds
10 Over head Squat (light)
10 Dumbbell Clean and Press
10 Weighted Lunges
L2: 6rnds
L1: 3rnds
Train Hard!
Rayne
4/29/12 Sunday
Rest Day!
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQvuB8drvwYPmo-8X24YWyL4yajCtIEsPxEaEsaOo354QtkyQGdt9pfGJjZpmqpXNwi79nf7lrS13vb84FvGwK4HRPe2Z-7ZzzMzQrEbGb3eBuqK2LJmTWi1e7y8chlCa1BtNLOmzSTKc/s400/Fireground_Fitness_t_shirt.jpg)
The Firegroundfitness.com T's are back in stock in all sizes.
Get yours today and Train Hard!
Rayne
4/27/12 Friday
Warm up!
Main Set:
L3: 6rnds for time
- 300 yard Shuttle Run
- 10 Dumb Bell Thrusters
- 20 Air Squats
L2: 4 rnds for time
L1: 3 rnds for time
Train Hard!
Rayne
Main Set:
L3: 6rnds for time
- 300 yard Shuttle Run
- 10 Dumb Bell Thrusters
- 20 Air Squats
L2: 4 rnds for time
L1: 3 rnds for time
Train Hard!
Rayne
4/25/12 Wednesday
Warm up!
Main Set:
L3, L2, & L1:
- 20 Rep Squat
- 5x5 Press
- 5x1 Dead Lift
Then...
L3: 8x 40 yard sled push
L2: 6x 40 yard sled push
L1: 3x 40 yard sled push
Train Hard!
Rayne
Main Set:
L3, L2, & L1:
- 20 Rep Squat
- 5x5 Press
- 5x1 Dead Lift
Then...
L3: 8x 40 yard sled push
L2: 6x 40 yard sled push
L1: 3x 40 yard sled push
Train Hard!
Rayne
4/24/12 Tuesday
Warm up!
Main Set:
L3: 10 rounds
- 20 double unders (60 singles)
- 20 Push ups
- 6 sand bag get ups
L2: 6 rnds
L1: 4 rnds
Train Hard!
Rayne
Main Set:
L3: 10 rounds
- 20 double unders (60 singles)
- 20 Push ups
- 6 sand bag get ups
L2: 6 rnds
L1: 4 rnds
Train Hard!
Rayne
4/22/12 Sunday
Warm up!
Main Set:
L3, L2, & L1:
5x5 Squat
5x5 Press
3x3 Dead Lift
Then...3 x (max reps: Pull ups, Hanging Knee to elbow, Push ups)
Main Set:
L3, L2, & L1:
5x5 Squat
5x5 Press
3x3 Dead Lift
Then...3 x (max reps: Pull ups, Hanging Knee to elbow, Push ups)
4/19/12 Thursday (Unloading Week)
Active Rest Day!
No structured work today. Go Play!
Train Hard!
Rayne
No structured work today. Go Play!
Train Hard!
Rayne
4/18/12 Wednesday (Unloading Week)
4/16/12 Monday (Unloading Week)
Skills Day!
Spend 30-60 min working on a skill. Study the technique, break it down into steps, then get out and practice. Have some one give you feedback (or videotape your efforts) Then evaluate what you are doing wrong and what you are doing right. Keep working on it!
You should be doing this on a regular basis and an active rest day is a good day to focus your efforts.
Spend 30-60 min working on a skill. Study the technique, break it down into steps, then get out and practice. Have some one give you feedback (or videotape your efforts) Then evaluate what you are doing wrong and what you are doing right. Keep working on it!
You should be doing this on a regular basis and an active rest day is a good day to focus your efforts.
4/13/12 Friday
Warm Up!
Main Set:
L3: 80 rounds Kettle Bell Swings
-15seconds work: 15 seconds rest
L2: 40 rnds
L1: 20 rnds
Train Hard!
Rayne
Main Set:
L3: 80 rounds Kettle Bell Swings
-15seconds work: 15 seconds rest
L2: 40 rnds
L1: 20 rnds
Train Hard!
Rayne
4/12/12 Thursday
Warm up!
Main Set:
L3: 10 rounds
- 90 sec run
- 10 GHD* Sit ups
- 10 push ups
- 90 sec stair climb**
L2: 6 rnds
L1: 4 rnds
*If you do not have a GHD then sub 30regular sit ups
**If you do not have a step mill do box or bench step ups
Train Hard!
Rayne
Main Set:
L3: 10 rounds
- 90 sec run
- 10 GHD* Sit ups
- 10 push ups
- 90 sec stair climb**
L2: 6 rnds
L1: 4 rnds
*If you do not have a GHD then sub 30regular sit ups
**If you do not have a step mill do box or bench step ups
Train Hard!
Rayne
4/9/12 Monday
Warm Up!
Main Set:
L3: 10 rounds
- 10 pistol squats (5L/5R)
- 10 ring dips
- 10 pull ups
L2: 5 rnds
L1: 3 rnds
Main Set:
L3: 10 rounds
- 10 pistol squats (5L/5R)
- 10 ring dips
- 10 pull ups
L2: 5 rnds
L1: 3 rnds
Train Hard!
Rayne
4/6/12 Friday
Warm up!
Main Set:
L3: 20 min As Many Rounds As Possible
- 10 pull ups
- 10 push ups
- 20 air squats
L2: 15min AMRAP
L1: 10min AMRAP
Train Hard!
Rayne
Main Set:
L3: 20 min As Many Rounds As Possible
- 10 pull ups
- 10 push ups
- 20 air squats
L2: 15min AMRAP
L1: 10min AMRAP
Train Hard!
Rayne
4/4/12 Wednesday
Warm up!
Main Set:
L3, L2, & L1:
5x5 Over Head Squat
5x5 Press
5x5 Power Clean
Then... 30 Turkish get ups
Train Hard!
Rayne
Main Set:
L3, L2, & L1:
5x5 Over Head Squat
5x5 Press
5x5 Power Clean
Then... 30 Turkish get ups
Train Hard!
Rayne
4/3/12 Tuesday
Warm up!
Main Set:
L3: 10 rounds for time
- 5 Large Tire Flips
- 30 second L-sit
- 10 Sand Bag squats
- 10 push ups
L2: 5 rnds for time
L1: 3 rnds for time
Train Hard!
Rayne
Main Set:
L3: 10 rounds for time
- 5 Large Tire Flips
- 30 second L-sit
- 10 Sand Bag squats
- 10 push ups
L2: 5 rnds for time
L1: 3 rnds for time
Train Hard!
Rayne
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