Push The Line (Structure)
Fire Athlete
First Responders, Functional TrainingAre you a structure firefighter and want to maintain top physical shape to carry out the duties of your profession? Are you preparing for a fire academy? Then this is the programming for you! Our team has years of experience in military combat arms, EMS, Wildland Fire, and Structure Fire as well as over a decade of experience as strength and conditioning coaches and instructor cadre in the above mentioned fields. For anyone wanting to take their physical training to the next level. Push the Line!
A
Back Squat
Circuit
B
Run 200 meters 10x Pull Ups 15x DB Thruster 6 rounds
A
Shoulder Press
Circuit
B
30 seconds Max Ball Slams -rest 30 sec 30 seconds Max Sit Ups -rest 30 sec 30 seconds Max KB Swing -rest 30 sec 30 seconds Mountain Climbers -rest 30 sec 10 rounds
Circuit
A
Run 400 meters -rest 90 seconds 90 seconds 5x Wallballs 5x Burpees -rest 90 sec 90 seconds 5x Box Jump (step down) 5x Pull Ups -rest 90 sec 5 rounds
A
Deadlift
Circuit
B
3 min 5x DB Man Makers 10x KB Snatch (5 each side) 20x Air Squat -rest 2 min 3 min Bike for meters -rest 2 min 4 rounds
A
Bench Press
Circuit
B
TEST 1 4 min AMRAP Row for Cals -rest 1 min 3 min Max Pull Ups -rest 1 min 2 min Max Back Squat @ BW/.75 BW -rest 1 min 1 min Max Shoulder to Overhead @ 135/95 ***Score each round individually
Head Coach
Our head coach has over a decade of experience training elite athletes and first responders.
When you join a team you’re getting more than programming, you’re joining an online community.
Push The Line (Structure)
Push The Line (Structure)
Push The Line (Structure)
