5 Alarm Training
First Responders, Functional Fitness, Functional Training, General Fitness5 sessions per week
Must use App app to view and log training
Team Training
A
Barbell Bench Press
4 x 5
B
Incline DB Bench Press
3 x 10
C
High Pull
4 x 10
D
Incline Dumbbell Lateral Raise
3 x 15
E
DB Reverse Fly
3 x 20
F
Dumbbell Skull Crusher
4 x 15
Circuit
A
10 Rounds for time 10 Push ups 10 Walking lunges (10 each leg) 10ft Bear crawl
A
Back Squat
3 x 3
B
Feet Together Leg Press
4 x 15
C
Barbell Step Ups
3 x 10
D1
Seated Hamstring Curl
4 x 15
D2
Calf Raise
4 x 15
Circuit
A
EMOM 20 (Every minute on the minute for 20 minutes) Minute 1: Max alternating hammer strikes Minute 2: Max tire flips
A
Barbell Row
4 x 8
B
Seated Cable Row
4 x 10
C1
Cable Pull Over
3 x 15
C2
Assisted Wide Grip Pull up
3 x 15
D
Wide Grip Standing Barbell Curl
3 x 10
E
DB Wrist Curl
3 x 15
Josh
100lbs lost in 1 year!
Verified Athlete""completely changed my life""
Jennifer
12lb Recomp after 3 months
Verified Athlete""Everyone is complimenting how great I preform at the station.""
When you join a team you’re getting more than programming, you’re joining an online community.
5AT Unlimited Subscription
5AT Unlimited Subscription
5AT Unlimited Subscription
