5 Alarm Training
First Responders, Functional Fitness, Functional Training5 sessions per week
Must use App app to view and log training
Team Training
A
Dumbbell Bench Press
8, 8, 8, MAX
B
Strict Press
8, 8, 8, MAX
C1
Seated Arnold DB Press
3 x 15
C2
Feet Elevated Push-Up
3 x MAX
D
Chest Supported Dumbbell Reverse Fly
3 x 20
E
Overhead tricep extension
4 x 15
Circuit
A
EMOM 20 (Every minute on the minute) Min 1: 10 Burpees Min 2: 20 Alternating Reverse Lunges Min 3: 12 Push-up to Down Dog Min 4: Plank
A
Cannonball Squat
10, 10, 10, MAX
B
Barbell Hip Thrust
12, 12, 12, MAX
C1
Barbell Split Squat
3 x 15
C2
Leg Extension
3 x MAX
D1
Hamstring Curl
3 x 15
D2
Calf raise machine
3 x MAX
Circuit
A
5 Rounds for Time 8 DB Sumo Deadlift High Pulls (50/35 lb) 10 Overhead Plate Lunges (45/25 lb, 5 per leg) 10 Push-ups 20 Russian Twists (with or without DB)
A
Deficit Deadlift
3 x 5
B
Strict Bodyweight Pull-Up
8, 8, MAX, MAX
C1
Cobra Lat Pull Down
15, 15, 15, MAX
C2
Machine chest supported row
15, 15, 15, MAX
D
Incline Dumbbell Curl
4 x 12
E
Dead Hang
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
