Breacher Up Fitness
Tactical / Military, Functional Training, Strength & Conditioning, General Fitness, Functional Fitness, Powerlifting, First Responders7 sessions per week
Must use App app to view and log training
Team Training
A
Walk
1 x 5:00
B
Run
1 x 1.8
C
Walk
1 x 5:00
A
Single Leg RDL
3 x 8
Circuit
B
3 Rounds: 1 DB Vertical Jump -Immediately In To- Tripple Broad Jump Perform 1 DB Vertical Jump as high as possible. Then drop the dumbbells and immediately perform a tripple broad jump. Rest 90 seconds between sets.
C1
Heel Elevated Goblet Squat
5 x 30
C2
Back Squat
5 x 12
D
Reverse Lunge to Step Up
3 x 5
Circuit
E
For Time: 100 Seated Hamstring Curls 50# 100 Banded Glute Bridges
A
Run
1 x 2
A1
DB Fly
3 x 20
A2
Stability push-ups
3 x 10
B
Floor Press ISO Push
7, 14, 21
C1
Floor Press
5 x 5
C2
DB Bench Press
5 x 10
C3
Banded Push Up
5 x MAX
D
Single Arm DB Incline Press
3 x 8
E1
Tate Press
3 x 12
E2
Cable Press Downs
3 x 30
Circuit
F
3 RFT: 24 Cal Bike 18 Burpees 9 Pull Ups
A1
Banded Pull Aparts
3 x 30
A2
Russian KB Swing
3 x 20
A3
Ring Rows
3 x 15
B
Barbell RDL / Bent Over Row Complex
C1
1-Arm DB Row
3 x 10
C2
Lat Pulldown
3 x 20
D
Bent Arm Barbell Pull Over
3 x 12
E
Reverse Hyperextension
3 x 20
400 m Repeats
A
0.5 Mile Run at a Conversational Pace 90 Sec Walk -then- 4 Rounds: 0.25 Miles at a 10:00-10:30 Pace 60 Sec Walk -then- 0.5 Mile Run at a Conversational Pace
Circuit
A
2 Rounds for Quality (Light weight DB's. No rest between movements) 90 Sec rest between rounds. 10 DB RDL's 10 DB Bent Over Rows 10 Double Arm Bicep Curls 10 DB High Pulls 20 DB OH Press 10 DB High Pulls 10 Double Arm Bicep Curls 10 DB Bent Over Rows 10 DB RDL's
B
Seated Arnold DB Press
15, 10, 18, 10, 8
C
Kneeling Landmine Press
15, 12, 10, 10
D
KB Swing to High Pull
5 x 20
Circuit
E
For Time 150 Banded Pull Aparts 150 Banded Face Pulls
Circuit
F
3 RFT 16 Cal Bike 16 Front Squats 135/95 16 V-Ups 16 DB Box Step Overs 50/35, 20" Box
A1
Close Grip Bench Press
15, 12, 10, 8
A2
Alternating DB Hammer Curl
4 x 10
B1
Preacher Curl
15, 12, 10, 10
B2
DB Single Arm Tricep Extension
4 x 10
C1
Dips
3 x MAX
C2
KB Towel Curls
3 x 10
Circuit
D
4 RFT: 25 Straight Bar Curls 45# 25 Barbell Skull Crushers 45#
E
DB Russian Twist
3 x 30
A
Run
1 x 3.25
Conditioning
A
Zembiec
U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, NM, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, VA, was killed during a firefight on May 11, 2007 in Baghdad, Iraq.He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John. 5 Rounds For Time: 11 back squats 185/135 lb. 7 strict burpee pull-ups (During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up) 400-meter run
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Breacher Up Functional Fitness
Breacher Up Functional Fitness
Breacher Up Functional Fitness
