2/26/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 3 sets x 10 reps at 60% of 1RM

#2  With a partner, do 3 rounds of:

Air Squat                        42-36-30 reps

1" Deficit Pushup            25 reps

Inverted Row                   20 reps

DB Thruster                     12-18-24 reps

Double Under                  40 reps

BB Curl                           15 reps

Only one partner is working at a time.

Partner A does 42 air squats then Partner B does 42 air squats.

Then Partner A does 25 deficit pushups, then Partner B does 25 deficit

pushups, etc.

2/24/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Row

1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps

Start light then add weight each set.

#2  Start a timer:

PART A

0:00 - As many BB Ground to Overheads as you can, out of a total of 20 reps  

1:00 - REST

2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps

3:00 - REST

4:00 - As many DB Rows as you can, out of a total of 60 reps each side

5:00 - REST

6:00 - As many Goblet Squats as you can, out of a total of 80 reps

7:00 - REST

8:00 - As many regular Pushups as you can, out of a total of 100 reps

9:00 - REST

PART B

At 10:00, in any order and any combination, do:

Everything that is left over.  All the reps of ground to overhead, box jump,

DB Rows, goblet squats and pushups that you didn't get done in part A.

2/23/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Set 1 - 14 reps at 60% of 1RM
Set 2 - 12 reps at 65%

Set 3 - 10 reps at 70%
Set 4 - 8 reps at 75%

#2  Do 3 rounds of:

DB Farmer's Carry                  200-150-100 meters

Run                                        200-300-400 meters

Burpee                                   30-20-10 reps

Pullup                                    10-20-30 reps

Plank                                     90-60-30 seconds

Medicine Ball Wall Ball          10-20-30 reps

2/21/25

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1  Seated DB Shoulder Press 

3 sets x 15 reps

Same weight all 3 sets. 

#2  In any order and any combination, do:

DB Thruster          50 reps

Double Under       150 reps

BB Bicep Curl       50 reps

Then in any order and any combination, do:

Inverted Row                     50 reps

Close Grip Pushup            75 reps

Air Squat                           100 reps

Considerations for Firefighter Conditioning

2/20/25

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1 Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM

ODD minutes - Box Jumps

For the box jumps:

Rounds 1-4, height is 30" and do 3 reps

Rounds 5-7, add height and do 2 reps

Rounds 8-10, add height again and do 1 rep

#2  Do 4 rounds of:

Goblet Squat                  12-16-20-24 reps

DB Suitcase Carry         50-50-25-25 meters each hand

Then do 1 round of:

BB Row                              30 reps

Sledgehammer VS Tire     20 reps each side

Then do 4 rounds of:

Regular Pushup                      26-22-18-14 reps 

DB Ground to Overhead        4-8-12-16 reps each side

2/18/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo - 5 sets x 3 reps

Start with a moderate weight.  Try to add weight each set.

#2  DB Row - 4 sets x 9 reps each side

Go heavy.

#3  In 20 minutes, do as many rounds as you can of:

DB  Farmer's Carry               50 meters

Run                                       200 meters

Burpee                                  15 reps

Pullup                                   15 reps

Plank                                     45 seconds

Medicine Ball Wall Ball          15 reps