FF Combat challenge Back Half workout

Second half of Saturday Workout. 

Metabolic Finisher:

Firefighter Combat Challenge Back half hell. 

Wearing-

SCBA, Mask w/3 hole adapter, bunker coat, helmet, gloves and boots. 

30 sec on Frog (Mojo)

30 sec battle Hose

100 foot dummy drag

100 foot jog back

Rest 1 min then Repeat 

4 sets for time. 

#firefightercombatchallenge #scffit

https://www.youtube.com/watch?v=9GP1je1JoLU&app=desktop

QFE Weightlifting I

Saturday morning workout. 

Warmed up with the SCFFIT Dynamic stretch and bar mobility. 

Lift: 75% 1RM

Snatch Balance, Power Cleans, Back Squats, Snatch Pull. 

* 5 sets/ 4 Reps 

FF Combat Challenge Back half finisher.
- Frog Mojo 30 sec

- Battle Hose 30 sec

- Rescue Drag 100 feet

- Jog Back 100 feet

Rest 1 min. Repeat X 4

#scffit #usaw #firefightercombatchallenge  #qfeweightlifting @erhfrog

https://www.youtube.com/watch?v=bAAX3XfI0E4&app=desktop

Beach Workout

Today’s beach workout.

Short a sweet on lunch break 

25-Squats

25-Push-ups 

25-Butterfly Sit-ups 

25 sec Plank Hold

Rest 1 min

Repeat X4

My version of a beach 400

#oceanrescue #oceanlifeguards #lacksbeachservice #scffit

@erhfrog

https://www.youtube.com/watch?v=cRZCCXdT5FI&app=desktop

QFE Weightlifiting

Got in a morning workout before going in to PT job.

Warmup: 5 min speed rope, -bar mobility stretch,
               -SCFFIT dynamic stretch
https://vimeo.com/68206250

Lift: Muscle Snatch into Overhead Squat
        Reps: -2-2-2-2-2
* Snatch: Reps- 1-1-1-1-1

Finisher:
Firefighter Frog(mask/SCBA)
10 Superman’s
10 Leapers
10 Core Killers
10 Mojos
1 min rest
Repeat X5

For non FF or just starting off, no mask or scba.

Also if you don’t have a Frog yet, substitute with: overhead press, overhead squats, bar rollout, Squat thrusters.
Enjoy 😊
#scffit #firefightercombatchallenge #usaw #QFEweightlifting #firepower @erhfrog

Video of WOD: https://l.facebook.com/l.php?u=https%3A%2F%2Fm.youtube.com%2Fwatch%3Fv%3DyGrCnhrFxjw&h=ATNd2sFWHi1swsTl3Oue7U2cg3MNMuY5TZy-HZ7QZFfUPdEdYnZjGmPtfqHrfCqkeFw10gAZHkdIwL_pb7_0zM7ryR666k2QqJMRXHG8hlb_PPRFxcmzoT_0lBvEP2LcCRc

Squats n Core

Started today's workout with some Bar Mobility for about 5 minutes, then dynamic stretching with Dumbbell and a little jump rope.

WORKOUT:
Squats                 5 reps @ 65%; 5 @ 75%; 5 @ 80%; 3 @ 85%; 1 @ 90%
** All squats were done to a 12 inch height

Briefcases            5 per leg, 5/5, 5/5,5/5,    (35 or 45lb DB)

FINISHER:  (Metabolic core burner)
- Speed Rope for 1 minute
- Plank for 1 minute
- Repeat
* 5 Sets done for time
** The advanced movement for the firefighter version, done with a SCBA mask and 3 hole adapter.

Always gauge your workouts and those you prescribe to each individuals ability.

 

A-Shift Team Builder

We did this, You go-I go, workout. A follow-the-leader and copy the guy infront of you, try to keep up.

The workout:
1- Tire flip, then jump in and jump out of tire, then run around outside of station
1- Wall ball, then run around station
1- Burpee, then run around station
1- Pullup, then run around station

Back to Tire Flip
2- Tire flip, run
2- Wall ball, run
2- Burpee, run
2- Pullup, run

Then next round is 3-3-3-3, 4-4-4-4, 5-5-5-5-, and if you havent capped out at 20 minutes, start descending to 4-4-4-4-, 3-3-3-3 all the way down till you reach 20 minutes or round 1.

Each member is doing the same exercise but waiting on you to finish, the run should stagger those fast or slow. If you get hung up waiting at an exercise, do squats or jumping jacks while you wait.

Cooldown with some stretching and a post workout protein.

C&J-death by Double Denzels 2.5lb

Warm up with some "dynamic stretching". Also incorporate mobility movements with barbell or stick of some sort. Another great shoulder mobility and strengthening tool to use pre-post and on rehab days is the "Cross-over symmetry".

We named this doozy by the effects it had on our bodies.Enjoy, I didn't ! 

Single Rep rounds for AMRAP (as many rounds as possible) up and until you cannot perform the movement no longer (till failure).

Partner workout. You go, they go, then move up weight. Up by 2.5lb per side (5lb total) each rd. 

Clean & Jerk: 

* Start with bar (45lb). 

* Then add 2.5 per side = 50lb. 

* Next round-55-60-65- so on till failure. 

* Switching each single Rep Round. 

* also did it with Denzel protocol. Hold at bottom for 6 seconds and hold at top of split jerk 6 sec for each Rep, each Round. 

That's what made it hurt. We got 30 rounds in under 75 minutes. 😫

  #scffit #usaw #firefighterfitness @erhfrog