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

Memorial Day-Murph

Remember those who gave the ultimate sacrifice, who fought and still fight for all our freedoms!  

Memorial Day Murph: 

Workout 

-1 mile run 

-100 Pull ups

-200 Push-ups 

-300 Squats 

-1 mile run 

(20/14 lb vest) 

* Substituted vest for 

29lb SCBA

#supportourtroops #scffit

@erhfrog 

Barbell FROG

Wednesday Workout!
Found myself an open secluded parking lot, and set up for circuit. Calling this the “Barbell Frog”
Circuit:
- 10 Overhead Presses
- 10 Overhead Squats
- 10 Ab Rolls

- 10 Squat Thrusters
- Run 200 feet (100 down, 100 back)
Repeat 5X
Used 115lb barbell. Tried to keep full grip on bar, without letting go the entire 4 exercises.
Tough!
Remember to adjust weight to your specific abilities and or needs. Also remember, sometimes it’s about getting out and active. Doing something. I know it’s hard to self motivate, believe you me!

Enjoy 😉
#scffit #qfeweightlifting #firefighterfitness #usaw #publicsafetywellness
@erhfrog

Video Link Below!

Barbell FROG video

Hump Day Workout!

Warmup: 5 min speed rope, Bar mobility, SCFFIT dynamic stretch 

Lift: 5 sets of 5 reps (increase weight each set)

- Power Clean

- Bent over rows

- Snatch Pull

Metabolic Finisher: Running clock

-10 Overhead Press

-10 Overhead Squats

-10 Ab rollouts (barbell)

-10 Thrusters 

1 minute rest, Repeat X5

Killer! This finisher was in leu of not having my Frog up and running due to broken bands. Made best of it but hurts!

#scffit #usaw #frogfitness #qfeweightlifting @erhfrog

workout video

SCFFIT an QFE weightlifting

Tuesday QFE Weightlifting Session 

Warmup: 5 min speed rope

-bar mobility 

-SCFFIT dynamic stretch 

Lift: (increase weight each set)

- 1 Clean Pull/1 Clean (from power pos)  2 reps X4 sets

- 1 Bent Over Row/1 Deadlift 

5 reps X4 sets

- Bicep/Tricep superset 

7 reps X4 sets

Finisher: FROG Fitness 

-10 Superman’s

-10 Leapers 

-10 Core killer 

-10 Mojos 

1 min rest, Repeat X10 

* Modified movements for Frog if not available;

*Superman’s-OH Press

*Leapers-OH Squats 

*Core killer-Ab Rolls

*Mojos-Burpees

**When picking your weights, adjust-increase-modify accordingly to maximize strength and lift. 

Resistance training programming: as the body adapts to a given stimulus, an increase in stimulus is required for further adaptations and improvements. Increased resistance or volume is necessary to ensure progressive overload. 

Progression in an exercise program is best tracked and measured by recording all training sessions. One way to do this is by using the FITT-VP principles an periodically reevaluating your development and make the necessary changes for optimization. 

Choose your program to suit your needs. I.E.. sport, weight loss, strength, power, muscle mass, speed, or in our world, tactical athlete.

#scffit #usaw #firefighterfitness #frogfitness #qfeweightlifting

@erhfrog 

https://www.youtube.com/watch?v=cglBvVQsUtA