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04-17-2019 Wednesday Strength & Conditioning Workout | Fit First Responders

04-17-2019 Wednesday Strength & Conditioning Workout

Apr 17, 2019 | Fitness

Strength & Conditioning

STRENGTH

  • A] BENCH PRESS: EMOM X10 MIN LADDER
  • EXAMPLE:
    • MINUTE 1: X1 REP @ 65-70%
    • MINUTE 2: X2 REPS @ 65-70%
    • MINUTE 3: X3 REPS @ 65-70%
    • MINUTE 4: X4 REPS @ 65-70%
    • MINUTE 5: X5 REPS @ 65-70%  … ETC.

 

  • B1] DB SEATED SHOULDER PRESS 4X10
  • B2] DB FRONT RAISE 4X10
  • B3] WEIGHTED SIT-UPS 4X10

 

  • C] BARBELL PUSHUP 1SET OF MAX REPS + 3 SETS OF HALF OF YOUR MAX REPS

FINISHER

AMRAP FOR 7-12 MINS

  • 30 ALT V-UPS
  • 60 BICYCLE ABS
  • 30 SIT-UPS
  • 60 FLUTTER KICKS
  • 30 TOE-TOUCHES
  • 60 MT CLIMBERS
  • 400 METER RUN