You look good, move well and perform at your best when you train on the crew! The crew workouts will be constantly varied and focused on keeping you ready for the fireground & life. Workouts include a balance of functional strength, practical bodybuilding, mobility and first responders specific conditioning. Let FIT BY FIRE guide you through a healthy career into a retirement without limitations!
30 Seconds Easy Row Glute Bridges Walk the Dog Moderate Row Glute Bridge Walkouts Shoulder Taps Faster Row Single Leg Glute Bridges (15 Seconds Each) Push-up to Down Dog 2 Rounds of 20 Banded Good Mornings 15 Banded Pull-A-Parts 10 Barbell RDL 10 Barbell Strict Press (light) empty bar if need subst.
Single Leg Barbell RDL
3 x 10
3 x 10
4 Rounds of- 3 Min AMRAP 20 Calorie Row 15 Sandbag/ Odd Object Push Press Max Sandbag/ Odd Object Inchworm Side Slide Rest 1 Min between rounds We repeat the 3 min AMRAP 4 times. Looking to record quality side slides each time. You should be off the rower and done the press in approximately 2 min each time.
30 Seconds Each Active Samson Hollow Hold Alternating Step Back Lunges Inchworm to Push-ups Arch Hold Box Step-ups (Lower Box) Russian Baby Makers Straight Leg Sit-ups Box Step-ups
Weighted Single Leg Box Squat
4 x 6
3 Point Bent Over Row
4 x 12
5 Rounds of: 100 Meter (50M per arm) Single Arm KB Farmers Carry 20 KB Rack Step-Ups (20"Box) 10 Toes to Bar Looking to go at a steady pace throughout this longer circuit. Pick a challenging weight for the KB, but one that you won't have to put down on the carries or break up the step-ups. For the step-ups you can switch arms as desired.
Figure Four Stretch & Roll
2 Rounds of 30 Seconds Each Active Spidermans Alternating Bird Dogs Walk the Dog Banded Good Mornings Banded Lateral Walks
Barbell Sumo Deadlift or Hexbar
10, 8, 6, 4, 2
30-25-20-15-10-5 of: Inverted Rows Russian KB Swings Wallball Slams *we want to be able to all sets unbroken. The weight/ position doesn't need to be heavy, the only reason we would break is to maintain a manageable HR pace.
Lower Back Seated Stretch
30 Seconds Each Single Unders Active Spidermans Banded Pull-A-Parts Single Unders Lateral Squats Inchworm + Push-Up Single Unders Mountain Climbers Alternating Scorpion
Bridging DB Bench Press 2-Arm
5 x 5
Dumbbell Shoulder Laterals
3 x 12
Banded Tricep Push-Downs
3 x 15
5-7 Rounds of 1 Min: Skipping (Single-Under or Double-Unders)* 1 Min: Burpees 1 Min Rest Do not let the simplicity of this workout fool you, if you go hard on both stations every round it can be a killer workout. I gave a set range so you can choose whether it is a hard 14 or 20 min today. *any simple BW movement like jumping jack or machine like row could be used subst. for the skipping today.
Doorway Pec Stretch
Banded Rear Delt Stretch
3 Rounds 30 Seconds Each Sumo Deadlifts with DB (Between Legs) Air Squats Single Arm DB Bent Over Rows (15 Seconds Each Side) Push-up to Down Dog 10 Reps each Side of Worlds Greatest Cossack Squat
Barbell Front Squat
4 x 8
Cable Pull-Downs or Chin-Ups
8, 8, 8, MAX
BURN 'Single Life'
Performed with one Dumbbell 5 Rounds of 20 Single Arm Hang Snatch 20 Single Arm Thrusters 20 Renegade Row Rest 2 min between rounds Notes: you want to be able to go through the whole 60 reps at a fast unbroken pace. You can choose to alternate arms every 5 or 10 reps. The reps are total not per arm.
Banded Lat Stretch
The definition of busy, T.J. is a full-time firefighter, father of four, and has owned a successful strength & conditioning center for over 10 years. Over his coaching career, T.J. has trained hundreds of clients at all levels. Delivering programs and advice to Police, Military, EMS, Firefighters, Professional athletes, and moms/dads.
A Division One Captain for the Ohio State Buckeyes Women’s Hockey and a Firefighter Combat Challenge 25x World Champion. Amber is an athletic powerhouse! She has also recently chosen as 'Trainer of the Year' for the Dr.OZ show! Amber’s dream is to empower others to take control of their lives, to believe in themselves, and go after their dreams!
Mom of 4 training to be a Firefighter.Verified Athlete
"So many people have commented on how much my body has changed since starting the program. I cant stop! I'm hooked on training this way."
Personal Trainer & Volunteer FirefighterVerified Athlete
"I always look forward to the next week of workouts. I give the Fit By Fire Crew a 5 Star Rating!"
Fire Captain with 32 Years of Service.Verified Athlete
"The workouts are perfect for overall fitness., increasing your the amount of work you can do at calls while keeping you injury free. The app is easy to use and the videos are a great reminder of how to do everything properly. Im really enjoying the workouts!"
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