Fire Service Warrior Mindfulness

The domain of Fire Service Warrior Mindfulness includes articles and resources on decision making, meditation, and a host of important topics critical for developing the mind of a warrior

Fire Service Warrior Training

The domain of Fire Service Warrior Training offers resources on techniques and skills to develop your abilities to thrive on the fireground.

Fire Service Warrior Fitness

The domain of Fire Service Warrior Fitness offers programing for the occupational athlete who wants to maximize his or her capacity to thrive on the fireground.

SUNDAY 140608 – REST DAY

SATURDAY 140607 – CONDITIONING

Warm-Up: 500m row or run, or 2 minutes of jump rope, then 2 rounds (not timed), of 10 push-ups, pull- ups, sit-ups, OHS squats with an unloaded bar, 1 minute plank hold, DROM with PVC, Burgener warm- up.

5 minute of GOAT work. (GOAT Work is your time to pick a skill you struggle with and focus on it.)

CONDITIONING

5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps

FRIDAY 140606 – TRAINING

Warm-Up: 500m row or run, or 2 minutes of jump rope, then 2 rounds (not timed), of 10 push-ups, pull- ups, sit-ups, OHS squats with an unloaded bar, 1 minute plank hold, DROM with PVC, Burgener warm- up.

5 minute of GOAT work. (GOAT Work is your time to pick a skill you struggle with and focus on it.)

STRENGTH

A1. Squat / 2×5 / 1×5+ B1. Bench / 2×5 / 1×5+ C1. Chins / 3×10 C2. Glute Ham Sit Up OR Ab Roller / 3×1

THURSDAY 140605 – REST DAY

WEDNESDAY 140604 – TRAINING

Warm-Up: 500m row or run, or 2 minutes of jump rope, then 2 rounds (not timed), of 10 push-ups, pull- ups, sit-ups, OHS squats with an unloaded bar, 1 minute plank hold, DROM with PVC, Burgener warm- up.

5 minute of GOAT work. (GOAT Work is your time to pick a skill you struggle with and focus on it.)

STRENGTH

A1. Press / 2×5 / 1×5+ A2. Dips (ring or bar) / 3×10 B1. Power Clean or Snatch / Work to heavy single C1. Deadlift / 1×5+

CONDITIONING

Barbell Complex 4 rounds of 10 reps; 3 minutes between rounds. All 50% of 1RM.

Back Squat Bench Press Deadlift

TUESDAY 140503 – CONDITIONING

Warm-Up: 500m row or run, or 2 minutes of jump rope, then 2 rounds (not timed), of 10 push-ups, pull- ups, sit-ups, OHS squats with an unloaded bar, 1 minute plank hold, DROM with PVC, Burgener warm- up.

5 minute of GOAT work. (GOAT Work is your time to pick a skill you struggle with and focus on it.)

CONDITIONING

Intervals – C2, Airdyne, etc.

:20 work / 1:40 rest @ 100% x 8 rounds

MONDAY 140602 – TRAINING

Warm-Up: 500m row or run, or 2 minutes of jump rope, then 2 rounds (not timed), of 10 push-ups, pull- ups, sit-ups, OHS squats with an unloaded bar, 1 minute plank hold, DROM with PVC, Burgener warm- up.

5 minute of GOAT work. (GOAT Work is your time to pick a skill you struggle with and focus on it.)

STRENGTH

A1. Squat / 2×5 / 1×5+ B1. Bench / 2×5 / 1×5+ C1. Chins / 3×10 C2. Glute Ham Sit Up OR Ab Roller / 3×10