Full Body & Core QFE style

QFE Weightlifting

Warmup: 1 mile run
Lift: 
Snatch Balance & Overhead Squat 
-1 Snatch Balance/1 Overhead Squat 
- Start with Barbell 
-Increase by 10lb each set until you reach 75% 1RM
-3 sets of 2 Snatch Balances/2 Overhead Squats @75%
Deadlifts 
-4 sets of 4 reps at 75% 1RM
-start with 55%1RM
-4 reps, Increase by 20lb till reach 75% 1RM

Finisher: 10 min AMRAP 
-25 Alternating Battle Hose
-10 Hanging knees to elbows 
-REPEAT
#scffit #publicsafetywellness
@erhfrog
Snatch Balance Overhead Squat

3 Tens Equals 30

Today’s burner
3 Tens Equals 30
-10 reps with Left arm Muscle Snatch
-10 reps with Right arm Muscle Snatch
-10 Abdominal Roll outs
-30 second Plank Hold 
*Repeat AMRAP for 20 minute Cap*

The storage room was 20 degrees hotter than the 85* temp outside
* Reminds me of some old buddies from Johns, “hitting it hard, from the yard!”

#scffit #publicsafetywellness #firefighterfitness #lacksbeachservice @erhfrog

Death by 2.5 Denzel Style

Q.F.E. Weightlifting

Today’s Workout 

@Firehouse Weightlifting 

“Death by 2.5lb Denzel Washington style “

Warmed up with: 

- Bar Mobility and Kettle bell drill 

- 3 Box jumps, moved up in height by bumper plate width until max height 

Lift: 

Snatch (Denzel Washington i.e. hold 5 sec)

-1 Snatch, hold at bottom for 5 seconds, stand & hold at top 5 sec.

-Start with 95lb and Increase by 2.5lb plate each side every set until maxed out, then 1 last Rep

Deadlift- 3 reps at 175, 245, 295, 365

Snatchs were slow and steadily increasing in intensity. 

Deadlifts were more of a constant variance in weight increase shocking the system. 

Today’s workout had to dig deep to complete. 

Mentally and physically challenging. 

#scffit #firefighterfitness #firehouseweightlifting

#qfeweightlifting @erhfrog

Denzel Snatchs

Cleans & FF Burner

QFE Weightlifting

Tuesday Workout 

Warmup: 2 mile run

Lift: Power Cleans 

-1 Power Clean/into 1 Clean from above knee/drop bar into 1 Power Clean from floor 

- started with 115lb

- Increased by 10lb each round
(3 reps of) 115,125,135,145,155,165,175,185,195,205,215,225

Finisher: (in firefighter gear, Mask, 3 hole adapter, helmet, boots and gloves)
-10 Core Killers
-10 Lunge walks (w/high rise pack)
-50 speed rope
-REPEAT X5 rounds

*Running clock for time

Burner video

(Got all 5 rounds done in 10:04) **103 heat index was tough
#scffit #firefighterfitness #publicsafetywellness #qfeweightlifting @erhfrog

LEG BLAST

Saturday morning workout:
Leg Blast

Warmup:
5 min speed rope

Lift: -Back Squats (reps 10-8-6-4-2-10)
10 @ 135 lbs
8 @ 225
6 @ 275
4 @ 315
2 @ 365
10 @ 225
- Deadlifts (4 sets of 5 reps)
@ 225, 275, 295, 315

Finisher: AMDAP
(As Many Drags As Possible)
 - Dummy Drag as far as possible
- Drop rest 30 sec
- Repeat

Running clock for max time of 10 minutes ** Did mine in Bunker cost, helmet, gloves, boots, and Scott SCBA


If you don’t have a Rescue Dummy, Drag whatever you can grab for weight and resistance.
LEG BLAST video link

Never Stop!

Today’s Workout
 “Never Stop”

Never stop trying to improve, never stop working harder, never stop remembering those who sacrificed the most. 

Warmup:

 Bar Mobility Drill and Speed Rope

Lift: AMRAP on sets

- 1 Power Clean/2 Front Squats 

- Increase by 10lb each set (5lb plate per side) 

till unable to complete set

Finish with:

- 10 Hip Thrusts for 4 sets

(Use last weight failed with)

#scffit #charleston9 #firefighterfitness #publicsafetywellness @erhfrog

Burpees, Beach Flag Suicides

Burpees, Beach-Flag Suicides:

* Place a flag every 10 feet up to 100 foot mark

* 10 burpees every-time you return with flag

* Start timer and mark your time

* Running clock. 

-10 burpees 

-sprint 10 feet, grab first flag, sprint back

-10 burpees 

-sprint to 20 foot mark, grab flag return 

-10 burpees 

-30 foot sprint, grab, return

-10 burpees 

-40, same, and so on.....

-10/50, 10/60, 10/70, 10/80, 10/90, 10/100

Continue doing 10 burpees and sprinting to next flag grab and return 

#oceanrescue #scffit

#firefighterfitness #publicsafetywellness @erhfrog

Burpee, Beach flag, suicide video link