Firefighter Fit

Day MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

STRENGTH WHEEL POWER PULL PUSH

CONDITIONING CLIMB/WALK METCON LSD INTERVALS ROW/BIKE/RUN

Wheel Exercise Sets RepsA Bilateral Squat Variation

-Back squat-Front squat-Goblet-Double KB-Zercher-Hack

3x3,3x5,5x5, 531, Singles Doubles Triples x 8-10

B Posterior Chain Exercise-Glider ham curls-45-degree hyperextensions-Reverse hyperextensions-Pull-throughs-Swiss ball leg curl-Glute-ham raises-Romanian deadlifts-Single Leg RD-Hip thrusts-Single-leg hip thrusts,-Dumbbell leg curls-Back extensions

3-4 8-10

C Unilateral ExerciseRE split squatReverse lunge variationStep-up variationWalking lungesBackward sled drags (3 sets of 30 yards)Forward sled drags, 45-degree angle (30yards)

3-4 6-8

D Loaded Carries Choice Choice

E Core Choice Choice

F Neck Harness 4 25

Let no man's ghost return to say his training let him down.

Firefighter Fit

Pull/Power Exercise Sets RepsA Deadlift Variation

-Conventional-Sumo-Trap bar-Thick Bar-KB-DB-Sandbag Odd Object

1x5,3x3,3x5,5x5, 531,Singles Doubles Triples x 8-10

Or

A Power Variation-Power Clean-Power Snatch-Box jumps-Vertical jumps-Broad jumps-Hurdle hops-Box squat into box jump-Depth jumps

5-8 1-3

BOnly On Pull Days

Bilateral Squat Variation -Back squat-Front squat-Goblet-Double KB-Zercher-Hack

3-4 8-10

C Chin/Pull-up Variation-Any grip/style-Horizontal or Vertical Pull

** **

D Row variation-DB Row,-BB Row,-KB Row-Inverted Row-Landmine Row

3-4 8-10

E Loaded Carries Choice Choice

F Core Choice Choice

** With chin-ups, alternate between weighted and bodyweight days. On weighted days, work up to a top set of 3-5 reps. On bodyweight days, do five max sets – record your total number of reps and try to beat that the next time around.

Let no man's ghost return to say his training let him down.

Firefighter Fit

Warm Ups

A. 5 Min-SKILL WORK or SKIP, RUN, BIKE, ROWB. Roll & Mobility C. 2-3 rounds of exercises focusing on following movements.

PushPullHingeSquatCarry

Let no man's ghost return to say his training let him down.

Push Exercise Sets RepsA Barbell Press Variation

-Bench press-Incline-Military-Unilateral Bench-Unilateral Military-Push Press

3x3,3x5,5x5, 531, Singles Doubles Triples x 8-10

B Bodyweight DB, KB Press Variation-Push-ups-Dips-Incline press-Floor press-Pike press-Handstand press-Military-Landmine Press

3-4 10-15

C Shoulder Pre-Hab-Band pull-aparts-YTW's-Internal/External Rotation

3-4 15-20

D Choice Choice Choice

E Neck Harness 4 25

Firefighter Fit

Let no man's ghost return to say his training let him down.