10/31/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for the day

Set 2 - 8 reps at top weight for the day (moderately heavy)

Sets 3,4+5 - 8 reps back down at 90% 

#2  Do 4 rounds of: 

EZ Curl Bar Nosebreaker - 8 reps

Standing BB Curl - 8 reps

#3  Do 4 rounds of:

DB Waiter's Walk         50 meters (25m each hand)

Air Squat                       10-20-30-40 reps

Then do 4 rounds of:

DB Row                    10 reps each side

Double Under           15-25-35-45 reps

Then do 4 rounds of:

Run                     200 meters

DB Thruster      8-12-16-20 reps

✅11/7/25 10:00 pm

Is Variation Important in Your Training?

Date Warmup #1 #2 #3

10/30/25

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 - 5 sets x 8 reps

Set 1 - 67.5% of 1RM

Set 2 - 75% of 1RM

Sets 3,4+5 - 67.5% of 1RM

#2  BB Romanian Deadlift - 4 sets x 8 reps

Start light.  Add weight each set. 

#3  Do 5 rounds of:

BB Ground to Overhead         6-5-4-3-2 reps

Plank (elbows and toes)         30 seconds 

Inverted Row                          15 reps

Goblet Squat                          15 reps 

DB Farmer's Walk                   50 meters

DB Bench Press                      8-11-14-17-20 reps

Use the same weight for all 5 rounds of DB bench press

REST 1 minute between rounds.  

✅ 10/30/25 3:30 pm

10/28/31

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 2 sets x 8 reps, regular tempo

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at your top weight for today.

Goal for set 2 is a moderately heavy set of 8 reps.

#2  BB Row - 5 sets x 8 reps

Set 1 - 8 reps at 90% of top weight for today

Set 2 - 8 reps at top weight

Sets 3,4+5 - 8 reps back down at 90% of top weight

#3  This is continuous work.  Do 6 rounds of:

Run 150 meters

Burpee - 12 reps

Then immediately begin 6 rounds of:

Pullup - 9 reps

Medicine Ball Wall Ball - 12 reps

✅ 11/6/25 9:00 pm

10/27/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

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

#1  BB Bench Press - 5 sets x 8 reps

Set 1 - 8 reps at 90% of your top weight for today

Set 2 - 8 reps at top weight for today

Sets 3,4+5 - 8 reps back down at 90%

Goal for set 2 is a moderately heavy set.

Weight will go up 11/2 and 11/8.

#2  BB Incline - regular tempo

1 set x 12 reps

1 set x 10 reps

1 set x 8 reps

1 set x 6 reps

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

#3  Do 2 rounds of:

Walk 150 meters with one heavy dumbbell

Air Squat - 50 reps

REST one minute

Run - 200 meters

BB Push Press - 20 reps

REST one minute

DB Row - 20 reps each side

Double Under - 60 reps

REST one minute

For the dumbbell walk, carry it any way you want.  

✅ 11/4/25 1:00 pm

10/25/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for the day

Set 2 - 12 reps at top weight for the day (moderately heavy)

Sets 3+4 - 12 reps back down at 90% 

#2  Do 4 rounds of: 

EZ Curl Bar Nosebreaker - 12 reps

Standing BB Curl - 12 reps

#3  Every 3rd minute, do DB Ground to Overhead

8 reps each side (0:00, 3:00, 6:00, etc.)

When you are not doing ground to overheads, in any 

order and any combination do:

24" Box Jump - 25 reps

Goblet Squat - 50 reps

Inverted Row - 50 reps 

Pushup - 75 reps

DB Waiter's Walk - 200 meters (100m each side)

Plank - 2 minutes (elbows and toes )

✅10/29/25 8:20 pm

10/24/25

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 - 4 sets x 12 reps

Set 1 - 65% of 1RM

Set 2 - 72.5% of 1RM

Sets 3+4 - 65% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for set 2+3

#3  Do 10 rounds of:

Pullup              10-9-8-7-6-5-4-3-2-1 rep

Burpee               1-2-3-4-5-6-7-8-9-10 reps

(10 pullups, then 1 burpee, 9 pullups, then 2 burpees, etc.)

Then immediately do 5 rounds of:

DB Farmer's Carry              50 meters

Medicine Ball Wall Ball        15 reps

✅10/28/25 7:00 pm

10/22/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one heavy set of 12 reps.

#2  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#3  Start a timer.

Run              100 meters at 0:00, 4:00, 8:00, etc. 

Air Squat     20 reps at 2:00, 6:00, 10:00, etc.

When you are not running, or doing air squats, in any order and 

any combination, do:

DB Row               60 reps each side

BB Push Press    60 reps

Double Under    120 reps

You are done when you finish all reps of db row, push press

and double under.

✅ 10/23/25 4:00 pm

10/21/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

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

#1  BB Bench Press - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for today

Set 2 - 12 reps at top weight for today

Sets 3+4 - 12 reps back down at 90%

Goal for set 2 is a max set of 12 reps

#2  BB Incline - regular tempo

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

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) BB Ground to Overhead      3 reps

B) 24" Box Jump                       10 reps

C) Inverted Row                        15 reps 

D) Goblet Squat                          25 reps

E) Pushup                                   40 reps

F) DB Suitcase Carry                100 meters each hand

✅ 10/21/25 4:00 pm

10/19/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for the day

Set 2 - 12 reps at top weight for the day (moderately heavy)

Sets 3+4 - 12 reps back down at 90% 

#2  Do 4 rounds of: 

EZ Curl Bar Nosebreaker - 12 reps

Standing BB Curl - 12 reps

#3  With a partner, do 3 rounds of:

Tire Pull                               25 meters (you pick the weight)

Pullup                                  12 reps

Burpee                                 20-16-12 reps

Sledgehammer VS Tire        10 reps each side

DB Farmer's Carry                50 meters

Medicine Ball Wall Ball        12-16-20 reps

Only one partner is working at a time.

Partner A does tire pull for 25m then Partner B does tire pull for 25m.

Partner A does 12 pullups, then Partner B does 12 pullups, etc.

✅ 10/20/25 4:45 pm

10/18/25

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 - 4 sets x 12 reps

Set 1 - 62.5% of 1RM

Set 2 - 70% of 1RM

Sets 3+4 - 62.5% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for set 2+3

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

Air Squat                        25 reps

Run                                200 meters

DB Waiter's Walk             25 meters each hand   

REST two minutes.  

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

DB Thruster           12 reps

DB Row                  12 reps each side

Double Under         36 reps  

✅ 10/22/25 11:20 pm

The Weight of Firefighter Gear and How it Affects Work Capacity

10/16/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 12 reps.

Leave room to go heavier on 10/22.

#2  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#3 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 Inverted Rows as you can, out of a total of 60 reps 

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,

inverted row, goblet squat and pushups that you didn't get done in part A.

✅ 10/23/25 9:15 pm

10/15/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

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

#1  BB Bench Press - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for today

Set 2 - 12 reps at top weight for today

Sets 3+4 - 12 reps back down at 90%

Goal for set 2 is to go heavier than 10/9. 

Weight will go up on 10/21.

#2  BB Incline - regular tempo

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Add weight each set. 

#3  Do 3 rounds of:

DB Farmer's Carry                 100-75-50 meters 

Sledgehammer VS Tire          8-12-16 reps each side

Burpee                                   24-18-12 reps

Pullup                                    12-18-24 reps

Plank (elbows and toes)          75-60-45 seconds

Medicine Ball Wall Ball           12-18-24 reps

✅ 10/15/25 4:00 pm

10/13/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for the day

Set 2 - 12 reps at top weight for the day (moderately heavy)

Sets 3+4 - 12 reps back down at 90% 

#2  Do 4 rounds of: 

EZ Curl Bar Nosebreaker - 12 reps

Standing BB Curl - 12 reps

#3  In any order and any combination, do:

DB Thruster           50 reps

DB Row                 50 reps each side

Then Run 800 meters.

Then in any order and any combination, do:

Double Under                    150 reps

Close Grip Pushup            75 reps

✅ 10/14/25 11:50pm

10/12/25

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 - 4 sets x 12 reps

Set 1 - 60% of 1RM

Set 2 - 67.5% of 1RM

Sets 3+4 - 60% of 1RM

#2  BB Romanian Deadlift - 3 sets x 12 reps

Start light.  Add weight for set 2+3

#3  With a partner, do:

Goblet Squat                         160 reps

Inverted Row                         120 reps

Regular Pushup                     200 reps

DB Ground to Overhead         80 reps each side

Only one partner working at a time. Number of reps is the TOTAL

FOR BOTH PARTNERS. Finish all the reps of goblet squat before you

move on to inverted row.  Finish all the reps of inverted row

before you move on to pushups, etc. Divide up the reps between

partners however you want.  

✅ 10/12/25 4:15pm

10/10/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 12 reps.

Leave room to go heavier on 10/16 and 10/22.

#2  BB Row - 4 sets x 12 reps

Set 1 - 12 reps at 90% of top weight for today

Set 2 - 12 reps at top weight

Sets 3+4 - 12 reps back down at 90% of top weight

#3  Do 4 rounds of:

DB Farmer's Walk           100-75-50-25 meters

Burpee                             9-13-17-21 reps

Then do 1 round of:

Sledgehammer VS Tire     20 reps each side

Side Plank                         60 sec left side, then 60 sec right

Then do 4 rounds of:

Pullup                               21-17-13-9 reps

Medicine Ball Wall Ball       9-13-17-21 reps

✅ 10/13/25 6:30pm

10/9/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

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

#1  BB Bench Press - 4 sets x 12 reps

Set 1 - 12 reps at 90% of your top weight for today

Set 2 - 12 reps at top weight for today

Sets 3+4 - 12 reps back down at 90%

Goal for set 2 is a moderately heavy set. 

Weight will go up on 10/15 and 10/21.

#2  BB Incline - regular tempo

1 set x 16 reps

1 set x 12 reps

1 set x 8 reps

Add weight each set. 

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

DB Thruster                          10 reps (heavy) 

DB Row                                10 reps each side (heavy)

1" Deficit Pushup                  20 reps

Double Under                       30 reps

Run                                      250 meters

✅ 10/9/25 4:00pm

10/7/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for the day

Set 2 - 16 reps at top weight for the day (heavy)

Set 3 - 16 reps back down at 90% 

#2  Do 3 rounds of: 

EZ Curl Bar Nosebreaker - 16 reps

Standing BB Curl - 16 reps

#3  Do 3 rounds of:

Goblet Squat                             24 reps

BB Push Press                          12 reps

Inverted Row                            30-20-10 reps

24" Box Jump                           12 reps

Regular Pushup                       24 reps

DB Ground to Overhead           10-15-20 reps each side

✅ 10/11/25 5:30pm

10/6/25

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 16 reps

Set 1 - 57.5% of 1RM

Set 2 - 65% of 1RM

Set 3 - 57.5% of 1RM

#2  BB Romanian Deadlift - 2 sets x 16 reps

Start light.  Add weight for set 2.

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

Burpee                                   12 reps

Pullup                                   12 reps

Plank (elbows and toes)         30 seconds

Medicine Ball Wall Ball          12 reps

DB Farmer's Carry                  50 meters 

Then REST 2 minutes.

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

Burpee                                   18 reps

Pullup                                   18 reps

Plank (elbows and toes)         45 seconds

Medicine Ball Wall Ball          18 reps

DB Farmer's Carry                  75 meters

✅10/6/25 3:45pm

10/4/25

Warmup - Do 2 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - regular tempo

Work up to one moderately heavy set of 16 reps.

Try to go heavier than 9/28.

#2  BB Row - 3 sets x 16 reps

Set 1 - 16 reps at 90% of top weight for today

Set 2 - 16 reps at top weight

Set 3 - 16 reps back down at 90% of top weight 

#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, DB Thruster - 8 reps 

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

DB Row                            60 reps each side

1" Deficit Pushup             60 reps

Air Squat                          100 reps

Double Under                   100 reps

✅ 10/8/25 6:50pm

10/3/25

Warmup - Do 2 rounds of:

Goblet Squat - 12 reps (light weight)

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

#1  BB Bench Press - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for today

Set 2 - 16 reps at top weight for today

Set 3 - 16 reps back down at 90%

Goal for set 2 is a moderately heavy set, with at least 2 reps in reserve.

Weight will go up on 9/27 and 10/3.

#2  DB Incline Bench Press - regular tempo 

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

Add weight each set.

We are looking for as full of a range of motion as possible each rep.

Go as light as necessary, to go as deep as you can at the bottom of each 

rep, then lock out at the top of each rep.

#3  Do one round of:

DB Ground to Overhead        15 reps each side

24" Box Jump                       15 reps

Inverted Row                         25 reps

Goblet Squat                         25 reps

Regular Pushup                    35 reps

DB Suitcase Carry                 75 meters each hand

Regular Pushup                    35 reps

Goblet Squat                         25 reps

Inverted Row                         25 reps 

24" Box Jump                       15 reps

DB Ground to Overhead        15 reps each side

✅10/7/25 3:00pm

Endurance is specific to the speed at which you must operate.

10/1/25

Warmup - Do 2 rounds of:

Reverse Fly - 8 reps (light weight)

DB Lateral Raise - 8 reps (light weight)

Plate Front Raise - 8 reps (light weight)

Bodyweight VMO Squat - 15 reps

#1  Standing BB Shoulder Press - 3 sets x 16 reps

Set 1 - 16 reps at 90% of your top weight for the day

Set 2 - 16 reps at top weight for the day (moderately heavy)

Set 3 - 16 reps back down at 90%

Leave room to go heavier on 10/7. 

#2  Do 3 rounds of: 

EZ Curl Bar Nosebreaker - 16 reps

Standing BB Curl - 16 reps

#3  In any order and any combination, do:

Tire Pull               100 meters (you pick the weight) 

Burpee                 50 reps

Pullup                  50 reps

Then REST 2 minutes.

Then, in any order and any combination, do:

DB Farmer's Walk                    200 meters

Medicine Ball Wall Ball            50 reps

Sledgehammer VS Tire            30 reps each side

✅ 10/1/25 3:45pm