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  • Level 1

    • A) SQUATS (BB/KB) 3X8
    • B1) DB/KB SPLIT SQUAT 3X10EA
    • B2) PULLDOWNS 3XMAX
    • (PULLDOWNS 3X25)
    • C1) RDL X8 (KB, BB)
    • C2) UNDERHAND PULLAPART X12
    • C3) VALSLIDE JACKNIFES X15
    • MAX ROUNDS 7 MINUTES
    • D) PROWLER HIGH DOWN LOW BACK (+50#)
    • MAX ROUNDS 7-10 MINUTES
    • (GOAL=4)
  • Level 2

    • A) SQUAT 8RM
    • B1) DB INCLINE BENCH PRESS 4X12
    • B2) MB OVERHEAD THROW 4X6 (918 POWER WALL)
    • C1) BB SNATCH GRIP RDL X8
    • C2) KB SA ROW X12 EA
    • C3) KNEELING CRUNCH X20 (918 POWER WALL)
    • MAX RDS 6 MINUTES
    • D) TABATAS – 20s WORK/10s REST.
    • TABATA 1
    • MOUNTAIN CLIMBERS
    • PUSHUPS
    • SPEED SKATERS
    • KNEE HUG SITUP
    • 2 RDS=4:00
    • TABATA 2
    • SPLIT SQUAT JUMP
    • SPEED BURPEE
    • SQUAT JUMP
    • FULL BURPEE
    • 2 RDS=4:00
  • Level 3

    • A) SQUAT 5X10 (LAST SET MAX REPS)
    • B1) DEADLIFT 5X5
    • C1) DB CLEAN & PRESS 4X10
    • C2) MB SIDE LUNGE 4X10 EA
    • C3) PLANK TOE TOUCHES 4X10EA
    • D) TABATAS
    • TABATA 1
    • A) KB SQUAT 4X:20+:10 REST
    • B) BW SPLIT SQUAT JUMP 4X:20+:10 REST
    • ALTERNATE BETWEEN A AND B FOR 4 ROUNDS EACH
    • E) RECOVERY/STRETCH

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