Crash Strategic Strength and Conditioning
Crash Strategic Strength & Conditioning
Tactical / MilitaryCrash Strategic Strength and Conditioning is a Veteran owned and operated business. With over 20 years of Military experience, programming geared towards the idea that EVERYONE is a First Responder, and First Responders (MIL/LEO/MED) should train like athletes. You have to be able to reach and assault the objective, complete the mission, and then be able to return home safely. As a civilian First Responder or a First Responder, you have to be able to move your body weight and equipment. If you cannot, step aside and let someone else do the job, or as we say, "Move it or Lose IT!"
It is Strength AND Conditioning. Sweat more in training, so you bleed less in Battle.
"Welcome to the Crash"
A
Rest
A1
Bench Press
5 x 5 @ 55, 63, 70, 77, 85 %
A2
DB Fly
5 x 10
A3
Push-Up
Conditioning
B
Farming for Hammies
6 Rounds for time 6 KB Swings (heavy) 40 yd Farmers Walk (double the KB) 40/40 Sprint
Circuit
A
Banded shoulder work: Overhead Cross-chest Chest stretch 6 Dislocates
B
Weighted Chin Ups
5 x 5 LWP +2.5lb
C
Dip
5 x 5 LWP +2.5lb
D
ISO Hold Complex
E
Run
1 x 2
F
Power Athlete Cool Down
A
Rowing
1 x 300
B
The Warm-Up
C
Back Squat
5 x 5 @ 55, 63, 70, 77, 85 %
D
Pull-Up
1, 1, 1, 1, 1, MAX
Circuit
E
4 rounds 35/25 lbs lunges 15 yd 10 ball slams
A
Heroic Warm-up
For Completion
Conditioning
B
Ruck March
With Ruck Sack or Back Pack weighing a minimum of 35lbs. Walk out 1.5 miles, add .5 miles out every other week.
Conditioning
C
8 Angles
Start Position: Hands behind head, try not to stop between sets/positions. 1. Legs at 90 degree angle, knees together 2. Legs at 90 degree angle, knees apart (butter fly) 3. Legs at 90 degree angle, but feet in the air, knees together 4. Legs at 90 degree angle, feet in the air, knees apart 5. One leg 90 degree angle, but foot on ground, and one leg straight with foot 6 and one half inch off ground. 6. Same as 5 but legs switch positions 7. One leg 90 degree angle, but foot off ground, and one leg straight with foot 6 and one half inch off ground 8. Same as 7 but legs change position.
A
Incline Bench Press
4 x 8
B
DB Bench Press
3 x MAX LWP +5lb
C
Bench Dips
D1
Alternating DB Hammer Curl
5 x 10
D2
Tate Press
5 x 8
Circuit
E
5 Rounds 20 Step Ups 20in 20 yd Bear Crawl
A
Heroic Warm-up
For Completion
B
Box Squat
10 x 3 @ 50, 50, 50, 50, 50, 50, 0, 50, 50, 50 %
C
Hex Bar Deadlift
5 x 5 LWP +5lb
D
ISO Hold Complex
Conditioning
E
60/120s
Run as fast as possible for 60 sec Walk fast for 120 sec
F
Power Athlete Cool Down
Davin Butler
Over 20 years of Military service training Soldiers for war and the riggers of life. Certified Strength and conditioning Coach, Personal Trainer, and Fitness Nutrition Coach.
It is Strength AND Conditioning. Sweat more in training, so you bleed less in Battle. Be able to move yourself and your equipment, or get out of the way so others can.
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Crash Strategic Strength and Conditioning
Crash Strategic Strength and Conditioning
Crash Strategic Strength and Conditioning
