Pre-Fight Rituals Workout 63 100 Step Ups Perform the step ups with an SCBA and 30lb dumbbells. (Clean bunker gear optional). Every minute on the minute, perform 5 Dumbbell Power Clean and Jerks. *Start the workout with 5 Dumbbell Clean and Jerks before starting your...
Hot Potato Kettlebell Swing Flow Workout 62 2 – 4 Rounds of (based on time/capability): 10 Kettlebell Swings left side then right 10 Hot Potatoes 10 High Pulls left side than right 10 Hot Potatoes 10 Snatches left side than right 10 Hot Potatoes 20 Alternating...
Oncoming Workout 61 5 – 10 – 15 – 10 – 5 Snatch (135/95lbs) Burpee Box Jump *The snatch is a complex movement that involves solid technique and your full attention. Pair those needs with a little bit of speed and it may all just fall apart. Slow this workout down if...
Mash Up Workout 60 Start with a treadmill warm up by running 1 mile at an easy pace. Phase 1: 5 Rounds of: 30 seconds on, 90 seconds off at 10 mph with 10 percent incline Phase 2: 7 Sets of 7 front squats with heavy dumbbells. Ex 60lbs Phase 3: 5 Sets of 10 pushups....
Low and Go Workout 59 10 Rounds of: Bear Crawl Hose Drag/Sled Drag/Sled Push Walking Lunges The distance for each movement will be the length of the bay floor and back or around 50 meters. The workout can be done in clean bunker gear. *The weight of the sled drag/push...
Hurry Up Workout 58 Partner Workout: Partner 1: 200-meter row Partner 2: Plank or Wall Sit *Each partner will perform a straight plank, right side plank and left side plank 3 times or opt for wall sits. Ex. Row, Plank, Row, Side Plank, Row, Side Plank, Repeat. Rest as...
