Firefighter Fit

Day STRENGTH

MONDAY WHEEL

TUESDAY POWER

WEDNESDAY

THURSDAY

FRIDAY PULL

SATURDAY PUSH INTERVALS ROW/BIKE/RUN

SUNDAY

CONDITIONING CLIMB/WALK METCON

LSD

Wheel A

Exercise
Bilateral Squat Variation -Back squat -Front squat -Goblet -Double KB -Zercher -Hack Posterior Chain Exercise

Sets

Reps

3x3,3x5,5x5, 531, Singles Doubles Triples x 8-10

3-4

8-10

-Glider ham curls -45-degree hyperextensions -Reverse hyperextensions -Pull-throughs -Swiss ball leg curl -Glute-ham raises -Romanian deadlifts -Single Leg RD -Hip thrusts -Single-leg hip thrusts, -Dumbbell leg curls -Back extensions
Unilateral Exercise RE split squat Reverse lunge variation Step-up variation Walking lunges Backward sled drags (3 sets of 30 yards) Forward sled drags, 45degree angle (30 yards) Loaded Carries Core Neck Harness 3-4 6-8

D E F

Choice Choice 4

Choice Choice 25

Let no man's ghost return to say his training let him down.

Firefighter Fit
Pull/Power A Exercise
Deadlift Variation -Conventional -Sumo -Trap bar -Thick Bar -KB -DB -Sandbag Odd Object

Sets

Reps

1x5,3x3,3x5,5x5, 531, Singles Doubles Triples x 8-10

Or

B Only On Pull Days

C D

E F

Power Variation -Power Clean -Power Snatch -Box jumps -Vertical jumps -Broad jumps -Hurdle hops -Box squat into box jump -Depth jumps Bilateral Squat Variation Back squat -Front squat -Goblet -Double KB -Zercher -Hack Chin/Pull-up Variation -Any grip/style -Horizontal or Vertical Pull Row variation -DB Row, -BB Row, -KB Row -Inverted Row -Landmine Row Loaded Carries Core

5-8

1-3

3-4

8-10

**

**

3-4

8-10

Choice Choice

Choice Choice

** With chin-ups, alternate between weighted and bodyweight days. On weighted days, work up to a top set of 3-5 reps. On bodyweight days, do five max sets record your total number of reps and try to beat that the next time around.

Let no man's ghost return to say his training let him down.

Firefighter Fit

Push A

Exercise
Barbell Press Variation -Bench press -Incline -Military -Unilateral Bench -Unilateral Military -Push Press Bodyweight DB, KB Press Variation -Push-ups -Dips -Incline press -Floor press -Pike press -Handstand press -Military -Landmine Press Shoulder Pre-Hab -Band pull-aparts -YTW's -Internal/External Rotation Choice Neck Harness

Sets

Reps

3x3,3x5,5x5, 531, Singles Doubles Triples x 8-10

3-4

10-15

3-4

15-20

D E
Warm Ups

Choice 4

Choice 25

A. 5 Min-SKILL WORK or SKIP, RUN, BIKE, ROW B. Roll & Mobility C. 2-3 rounds of exercises focusing on following movements. Push Pull Hinge Squat Carry

Let no man's ghost return to say his training let him down.

Firefighter Fit

Let no man's ghost return to say his training let him down.