2/27/25

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 11 minutes, do as many rounds as you can of:

Run            200 meters

Burpee       15 reps

Pullup        15 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        15 reps

Plank                                    45 seconds

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

2/17/25

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

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

1 set x 2 reps

Try to add weight each set. 

#3  Do 3 rounds of:

Inverted Row                         20 reps

Double Under                        40 reps

Close Grip Pushup                30-20-10 reps

EZ Curl Bar Bicep Curl          15 reps

24" Box Jump                        15 reps

DB Thruster                           10-20-30 reps

2/15/25

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  Standing BB Shoulder Press 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight, then add weight each set.

#2  Do 2 rounds of:

DB Lateral Raise                     15 reps

DB Shrug                                15 reps

BB Curl                                   15 reps

EZ Curl Bar Nosebreaker         15 reps

REST between rounds. 

#3  In 8 minutes, do as many rounds as you can of:

BB Row                           8 reps

Pushup                           16 reps

Air Squat                        24 reps

DB Suitcase Carry           25 meters each hand 

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of: 

BB Row                           12 reps

Pushup                           24 reps

Air Squat                        36 reps

DB Suitcase Carry           25 meters each hand 

2/14/25

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 - regular tempo

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps

#2  BB Romanian Deadlift 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight then add weight each set. 

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, Burpee - 8 reps 

At 13:00, in any order and any combination, do:

Pullup                                  50 reps

Medicine Ball Wall Ball         50 reps

Plank (elbows + toes)           3 minutes

DB Farmer's Carry               300 meters

The Benefits of Pause Squats!

2/12/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  DB Row - 3 sets x 12 reps each side

Go heavy.

#3  Do one round of:

DB Thruster                    24 reps

DB Hammer Curl             20 reps

24" Box Jump                 16 reps

Close Grip Pushup         32 reps

Double Under                 64 reps

Inverted Row                  32 reps

Double Under                 64 reps

Close Grip Pushup         32 reps

24" Box Jump                 16 reps

DB Hammer Curl             20 reps

DB Thruster                    24 reps

2/11/25

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 - 7 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at top weight for today

Sets 3 to 7 - 3 reps back down at 90%

Goal for set 2 is a max set of 3 reps.

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 6 reps

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

Start with a moderate weight, then try to add weight each set. 

#3  In any order and any combination, do:

Run                                    400 meters

Sledgehammer VS Tire      30 reps each side

Goblet Squat                      90 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

1" Deficit Pushup              75 reps

Air Squat                          125 reps

DB Suitcase Carry             150 meters each side

2/9/25

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  Standing BB Shoulder Press 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight, then add weight each set.

#2  Do 2 rounds of:

DB Lateral Raise                     15 reps

DB Shrug                                15 reps

BB Curl                                   15 reps

EZ Curl Bar Nosebreaker         15 reps

REST between rounds. 

#3  Do 4 rounds of:

BB Row                              12 reps

Medicine Ball Wall Ball       6-12-18-24 reps

Then do 4 rounds of:

DB Farmer's Carry            50 meters

Burpee                              6-12-18-24 reps

Then do 4 rounds of:

Plank                                       45 seconds

DB Ground to Overhead           8-10-12-14 reps each side

2/8/25

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 - 8 sets x 2 reps

Set 1 - 87.5% of 1RM

Set 2 - 95% of 1RM

Sets 3 to 8 - 87.5% of 1RM

#2  BB Romanian Deadlift 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight then add weight each set. 

#3  This is 6 rounds of continuous work.  

Round 1 is A, B, C, D, E and F

Round 2 is A, B, C, D and E

Round 3 is A, B, C and D

Round 4 is A, B and C

Round 5 is A and B

Round 6 is A

A) DB Thruster                 12 reps             

B) Double Under               25 reps 

C) Inverted Row                15 reps

D) Regular Pushup            30 reps

E) 24" Box Jump               20 reps

F) DB Hammer Curl          30 reps

2 Hamstring Exercises to Improve Strength, Mobility and Injury Resistance

2/6/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB PAUSE Deadlift - 4 sets x 3 reps

Pause for 1 second right after you break contact with the floor, then for

one second when the bar is at your knees.  This should be fairly light.

Not touch and go.  Reset your start position for each rep.  Add weight each set.

#2  DB Row - 3 sets x 12 reps each side

Go heavy.

#3  In 11 minutes, do as many rounds as you can of:

DB Farmer's Carry       50 meters

Regular Pushup          20 reps

Air Squat                     20 reps

REST two minutes.  

Then in 11 minutes, do as many rounds as you can of:

Run           200 meters

Pullup       15 reps

Burpee      15 reps

2/5/25

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 - 7 sets x 3 reps

Set 1 - 3 reps at 90% of your top weight for today

Set 2 - 3 reps at top weight for today

Sets 3 to 7 - 3 reps back down at 90%

Goal for set 2 is a moderately heavy set of 3 reps.

#2  BB Incline with a 2 second PAUSE at the bottom of each rep

1 set x 6 reps

1 set x 5 reps

1 set x 4 reps

1 set x 3 reps

Start with a moderate weight, then try to add weight each set. 

#3  With a partner, do 3 rounds of:

BB Row                                  18 reps

Medicine Ball Wall Ball         18 reps

Sledgehammer VS Tire         12 reps each side

Goblet Squat                          24 reps

1" Deficit Pushup                  24 reps

DB Suitcase Carry                 50 meters each hand

Only one partner is working at a time.

Partner A does 18 rows then Partner B does 18 rows.

Then Partner A does 18 wall balls, then Partner B does 18 wall

balls, etc. 

2/3/25

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  Standing BB Shoulder Press 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight, then add weight each set.

#2  Do 2 rounds of:

DB Lateral Raise                     15 reps

DB Shrug                                15 reps

BB Curl                                   15 reps

EZ Curl Bar Nosebreaker         15 reps

REST between rounds. 

#3  Start a timer:

PART A

0:00 - As many DB Thrusters as you can, out of a total of 60 reps 

1:00 - REST

2:00 - As many Double Unders as you can, out of a total of 120 reps

3:00 - REST

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

5:00 - REST

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

7:00 - REST

8:00 - As many 24" Box Jumps as you can, out of a total of 40 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 thruster, double under, 

row, pushup and box jump that you didn't get done in part A.

2/2/25

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 - 7 sets x 3 reps

Set 1 - 85% of 1RM

Set 2 - 92.5% of 1RM

Sets 3 to 7 - 85% of 1RM

#2  BB Romanian Deadlift 

1 set x 8 reps, 1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps

Start with a moderate weight then add weight each set. 

#3  Do 3 rounds of:

DB Farmer's Carry              200-150-100 meters

Regular Pushup                 15-30-45 reps

Air Squat                            60-40-20 reps

Pullup                                10-20-30 reps

Run                                    400-300-200 meters

Burpee                               10-20-30 reps

Also, do 30 reps each side of DB Ground to Overhead.  You could do 

them all before the 3 rounds, do them all after the 3 rounds, or do some 

before and some after. Break it up however you want.