Relax

It's going to be OK in the end, since it's not ok right now you know it's not the end.

Training:
15 dumbbell snatches, each hand (45lbs, 25lbs)
15 push-ups
Max rounds in 20 minutes


I'm feeling down today and this video makes me smile.

Hip drive

Drive the hips out of the bottom of the squat hard.


Training:
Squat 3x5
Rest 5-10 minutes
30 secs of burpees
30 secs of chinnies
30 secs of jumping jacks
30 secs of sit-ups
Rest 1 minute
4 rounds


Big weights going up at WFAC

Wednesday

Lifting for Turkey Day!

Training:
Power clean 3x5
Deadlift 5x1

Tuesday

There are 396 reps in this workout.

Training:
33 squats
33 sit-ups
33 push-ups
4 rounds for time

First Responders

Military, LEO, Firefighters, and EMT's are not endurance athletes, they are all strength athletes first and foremost. There are Military troops and Cops who feel they need to run 20-30 miles a week to be in fighting shape. How is running that far going to prepare them for picking up or dragging someone to safety while wearing all their gear? Why would they need to run that far when they are issued a rifle that's effective to 500 meters, a radio, and usually a vehicle? Get strong then in condition, be more effective.

Training:
Press 3x5
Rest 5-10 minutes
26-22-18-14-10-6
6-10-14-18-22-26
Double-unders
Burpees
For time

Saturday

The trapezius muscle is one of the largest muscles of the back with huge potential to get very strong. The best builder of this muscle group? The deadlift.

Training:
21 box jumps (24", 20")
21 pull-ups
21 swings (55lbs, 35lbs)
21 sit-ups
15 box jumps (24", 20")
15 pull-ups
15 swings (55lbs, 35lbs)
15 sit-ups
9 box jumps (24", 20")
9 pull-ups
9 swings (55lbs, 35lbs)
9 sit-ups
For time


700lbs for 7 reps

Friday

If there is a good amount of knee popping or cracking going on during the squat, ensure the athlete is actively pushing the knees out hard during the entire range of motion.

Training:
Squat 3x5
Rest 5-10 minutes
10-8-6-4-2
20-18-16-14-12
Power clean (heavy)
Push-ups
For time