FSWFitness - 110612

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


JUNE 12     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:  Accumulate 5 minutes of Handstand Holds in as many sets as needed

Mobility:  The purpose of developing skills like handstands, handstand pushups, and other gymnastic style movements is to work on core control.  Your handstands should progress from supported to unsupported.  By developing this capacity you will be improving your ability to control your truck under difficult and loaded situations. 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 13     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.)

Strength:  TOTAL! Find Squat, Press, and Dead Lift 1RM 

Mobility:  10 minutes of stretching/flexibility.


NOTES:
We use the CrossFit Total as a measure of overall strength.  If you are looking for resources for perfecting the key lifts we use check out http://www.crossfit.com/cf-info/excercise.html#Power.

JUNE 14     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: 5k Run, Max Effort

Mobility:  Time for a good cool down and stretching day.




NOTES:
Push hard today and see what your limits are!

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.