FSWFitness - 110609

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.



JUNE 9     ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Strength Skill:  Front Squat - Accumulate 45 reps at no more than 30% of your 1RM.

Mobility:  On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
On Duty Days are not supposed to be taxing.  You have to be ready to respond mid-workout/post workout.  The focus is on developing skills, getting warm, and working on flexibility.  Front Squats can be particularly taxing on wrist and forearm flexibility.   Developing a good front squat will help in your other movements.  If you don't know your 1RM just work with an unloaded bar.

JUNE 10     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Conditioning:  10-9-8-7-6-5-4-3-2-1 Ladder of 75# Thrusters and Pullups

Strength:Bench Press 10-8-6-4-3-3-3 (Work to3RM)

Mobility:  10 minutes of stretching/flexibility. This is a good day to accumulate some time on the shoulders, triceps, and chest.


NOTES:
The Ladder in the MetCon is a couplet so complete 10 Thrusters and 10 Pull-ups before moving to the round of 9.  Follow the link above for the official CrossFit video of proper thruster performance.  We are working Strength after the MetCon today because every once in awhile you have to move heavy stuff when you are already tired.

JUNE 11     OFF DUTY

REST DAY


NOTES:
Rest days are where you get stronger!  All the work you are doing is driving your body to increase your Cardio-respiratory Endurance and build new muscle.  However your rest days are when this actually happens.  If you haven't already start checking out:

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.