Fireground Fitness: April 2012

5/1/12 Tuesday

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

4/29/12 Sunday

Rest Day!

The Firegroundfitness.com T's are back in stock in all sizes.

Get yours today and Train Hard!
Rayne

4/28/12 Saturday

Warm up!

Main Set:
L3, L2, & L1: Heavy
5x5 Squat
5x5 Press
3x3 Dead Lift

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

4/26/12

Rest Day!

Check out the Tumbleweed Wanderers

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

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

4/23/12 Monday

Rest Day!

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)

4/20/12 (Unloading Week)

Rest Day!

4/19/12 Thursday (Unloading Week)

Active Rest Day!

No structured work today. Go Play!

Train Hard!
Rayne

4/18/12 Wednesday (Unloading Week)

Warm up!

Main Set:
L3: 10 rounds
- 3 Body Weight Dead Lift
- 5 Hand Stand Push ups*
- 10 Air squat and Cossack squat complex

L2: 5 rnds
L1: 3 rnds

*sub 1 min hand stand hold if needed

FS8 & 3 throw'n down a skills course!

Train Hard!
Rayne

4/17/12 Tuesday (Unloading Week)

Rest Day!

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.

4/15/12 Sunday (Unloading Week)

Rest Day!

4/14/12 Saturday

Rest Day!

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

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