12-30-2022 Year End Finisher

 Finishing the year with a mental & physical circuit. As tough as it sounds!

Running Clock

This workout has the date and year calculated into it. 

(12) Stations

(30) Reps per station

(1.25 mile run) Broken up in 1/4 mile sprints (2022 meters = 1.25 miles)

CIRCUIT

30-Cleans / 30-Box Steps / 30-Pullups / 30-Burpeers / 30-KB Swings / 30-Box /

 30-Jerks / 30-Burpees / 30-Floor Wipers / 30-Box / 30-Toe-to-bar / 30-Burpees  

TOTAL REPS=360

Finish with: 5- L-Sit Pullups

FIRST RESPONDER full body Burner

 First Responder Full Body Burner (Murph Style)

As all training sessions and circuits, remember to warm up with dynamic stretching, roller, low impact dynamic movements and so forth.

Also hydrate before, during and post workout session.

Equipment Needed: You may choose to wear gear, packs, vests, or just regular workout clothing.

- Stepper, or Treadmill, or Step (box or tailgate), or elliptical

This is a Timed Workout but the number of reps or cycles, will depend on individual abilities.

Workout:

* 10 Minutes continuous movement on Stair Climber (or your favorite cardio machine, you can also substitute with standing in place doing jumping jacks or high knees or rope)

* 10 Minutes of continuous cycles of:

5 Pullups, 10 Pushups, 15 Squats (equals 1 cycle)

* 10 Minutes continuous movement on Stair Climber (or your choice again)

Workout completed and recorded your number of cycles, as well as distance during the climb

Take note of heart rate reached during exercise, immediately post and 10 minutes rest post. Keep up with these numbers to see if you're reaching THR zones, burning calories and increasing your VO2.

Once completed, make sure to intake your favorite protein withing 30-45 minutes.

Monday Lift Session

 

Warm Up with: Bar Mobility, Box Jumps, KB "round-the-world", roller.

LIFT:

5 sets of 5 reps (60-65-70-75-80% 1RM)

Muscle Snatchs

Front Squats

Jerk from Rack

Finished with:

10 Burpees EMOM for 10 minutes

Cooldown, stretch, hydrate then post protein intake.

Partner Barbell FROG

PUT THIS OLD ONE UP LOOKING BACK AT THE HEAT TO COME!!

________________________________________________________________________

Saturday Morning Workout 

Partner Barbell FROG 

All the movements are taken from the FROG Fitness model. 

(Supermans=Overhead Press; Leapers=Overhead Squats; Core Killers=Ab Wheel; Mojos=Squat Thrusters) 

Workout:

-10 OH Presses, 10 OH Squats, 10 Ab Roll-outs, 10 Squat Thrusters 

- Partner does Plank entire time it takes you to finish 

- Switch 

- Repeat this cycle 5X

- Running clock 

* Try to hold bar during your turn on bar without dropping 

** Barbell for modifies, Bar w/120lb for prescribed

Just a tad under 100 degrees and humid. Took us over 30 minutes

Barbell Frog Video

#scffit #frogfitness #publicsafetywellness @erhfrog

QFE Weightlifting-Firefighter Fran

QFE Weightlifting

Warmup: 5 minute speed rope, bar mobility drill.

Lift: 3 sets at 70% 1RM

5 reps Muscle Snatch
5 reps Deadlifts

Finisher: Firefighter Fran

21-15-9 reps
Pullups, Thrusters in gear, SCBA, mask w/3 hole adapter.

Running clock.


FIREFIGHTER FRAN VIDEO

QFE Weightlifting-Bear Complex

QFE Weightlifting

Warmup: 750 meter row, Bar mobility drill 

Workout: Bear Complex

1-clean,
1-front squat
1-push press
1-back squat
1-push press,
Repeat 7 times without dropping bar

1 minute rest, repeat for 5 sets

Keep grip of the bar through the entire set without breaking your grip.

Weights used:
1st set-105lb
2nd set-115lb
3rd set-125lb
4th set-135lb
5th set-145lb
6th set-155lb
7th set-165lb

Bear Complex

Cooldown static stretch, hydrate, post protein within the nest 30 minutes.

QFE Weightlifting
2018 end of year AM workout

10 min warmup and dynamic stretch 

One Group Did:
-1 Squat, 1 Overhead Squat
Increase by 2.5lbs each round till failure
-3 rounds, max reps
at 5lbs less last fail weight

Group 2 did:
-1 Snatch, 1 overhead squat
Increase by 5lbs each round till failure
-3 rounds of max reps, at 10lbs less fail weight 

Group 3 did:
-30 minutes on heavy bag, push-ups and crunch’s

Finisher: Partner Circuit
Station 1- 10 burpees
Station 2- KB swings
Station 3- Plank
10 minute AMRAP
(Switch stations on 10 count finish of sta1) rotations based off of sta1

https://m.youtube.com/watch?v=BWMhhllFNaI

Cool down static stretch, hydrate before, during and at end. Post protein shake within 30 min afterwards
#qfeweightlifting #scffit #2018wod #familyworkout @qfess

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