by firefighter | Apr 6, 2018 | nutrition
Summary This week are going to cook an easy breakfast at every meal. L1 and D1 will be a sweet and spicy turkey meatball bowl over brown rice and we are going to prepare 6 meals on Sunday night. S1 will be a quick turkey sandwich. L2 and D2 will be a Mexican chicken...
by firefighter | Apr 5, 2018 | workout
Strength – 5 supersets 5 seated dumbbell shoulder press 5 strict (slow pull ups) rest 3 min Stamina – hang clean and press (the bar) 30x rest 1 min 20x rest 30 sec 10x girls can modify if needed (2/3 the reps) each set should be done as fast as possible without...
by firefighter | Apr 4, 2018 | workout
Strength – Deadlifts 5×10 take your time and make the weight moderate about 55-60% of 1 rep max focus on form rest 5 min Stamina – complete 4 sets as fast as possible: 20 dumbbell or kettlebell swings 20 push ups 400m run choose weight between...
by firefighter | Apr 4, 2018 | workout
Strength – Superset dumbbell bench press and dumbbell one arm bent over row 5×8 go heavy rest 5 min do 100 band pull-a-parts or 100 incline reverse fly with no weight rest 5 min Stamina – 5x100m sprints (max effort) warm up well place a cone @100m...
by firefighter | Apr 3, 2018 | workout
All FF’s rest and recover
