Select Page
  • Level 1

    • FIT FRIDAY/CHALLENGE
    • 5 MINUTE BLAST
    • PUSHUPS X10
    • MOUNTAIN CLIMBERS X10
    • LEG RAISES X10
    • MAX ROUNDS IN 5 MINUTES
    • FFR STRONG CIRCUIT
    • WALL SIT + MB HOLD
    • VALSLIDE CROSS BODY
    • MOUNTAIN CLIMBERS
    • KB SQUATS
    • BAND PRESS
    • 3 ROUNDS @45sec Ea Station
    • FINISHER
    • PARTNER PUSHUP LADDER
    • 10 REPS, LOWERING 1 REP EVERY ROUND UNTIL YOU REACH 1 REP
  • Level 2

    • A) 5 MINUTE BLAST
    • BRING SALLY UP
    • BODYWEIGHT PUSHUPS TO THE TRACK BY MOBY FLOWER
    • B) STRONGMAN CIRCUIT
    • 1. MB ROTATIONAL SLAM (ALTERNATING)
    • 2. BICYCLES
    • 3. KB TOE TOUCHES
    • 4. AGILITY LADDER
    • 5. LATERAL DELT RAISES
    • 4 ROUNDS WITH STATIONS @45s EA/15s REST
    • C) FINISHER
    • MB SPRINT RELAY
    • MAX ROUNDS 8-10 MINUTES
  • Level 3

    • A) VERTICAL JUMPS 5X5
    • B) FFR STRONG CIRCUIT
    • MB OH THROW X10 (918 POWER WALL)
    • KB SNATCH X10 EA (FIRST 5 YDS ON NORTH SIDE OF TURF)
    • KB OVERHEAD CARRY D&B (TURF)
    • TIRE FLIPS X5 (OUTSIDE TURF)
    • CHAIN LUNGES D&B (RALPH’S ALLEY)
    • 5 ROUNDS AS FAST AS POSSIBLE
    • C) BARBELL COMPLEX 2-4 SETS
    • BENT ROW X8
    • UPRIGHT ROW X8
    • PUSH PRESS X8
    • CURL X8

become a fit first responder today

$20 A Month. Your first 20 days are free.

Sign Up Now