Select Page
  • Level 1

    • A) OVERHEAD PRESS (BB/KB) 5X12
    • B1) TEMPO PUSHUP 3X8 (3/1/3/X)
    • B2) BAND ROW 3 SETS
    • C1) BAND PUSHDOWNS X15
    • C2) BAND CURLS X15
    • C3) MB TOE TOUCHES X20
    • MAX RDS 6 MINUTES
    • D) 60 YD SHUTTLES
    • MAX RDS 6-8 MINUTES
  • Level 2

    • A) PUSH PRESS 5X8+ (LAST SET MAX REPS)
    • B1) DB SNATCH 4X5EA
    • B2) MB CONTRAST JUMP 4X3+3
    • *CONTRAST JUMP IS 3 JUMPS WITH BALL IMMEDIATELY FOLLOWED BY 3 JUMPS WITHOUT BALL, AIMING FOR MAXIMUM HEIGHT.
    • C1) BB FRONT SQUAT TO PRESS X 5
    • C2) KB PAUSED SHRUG X10
    • C3) MB MOUNTAIN CLIMBER X15EA
    • MAX RDS 6 MINUTES
    • D) SWINGS & PLANKS (PARTNER UP)
    • PARTNER #1 KB SWING X30s
    • PARTNER #2 PLANK X30s
    • PARTNERS WILL SWITCH ON COACH’S WHISTLE AND WILL COMPLETE A MINIMUM OF 5 ROUNDS OF EACH, UP TO 7 ROUNDS.
  • Level 3

    Active Recovery Day

become a fit first responder today

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

Sign Up Now