Fire/Rescue Leopard - Week 1

SESSION 1 SESSION 2 SESSION 3 SESSION 4

Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
6x Hang Power Clean @ 45/75#
6x Goblet Squats @ 16/20kg
12x Push Ups
Instep Stretch
Training:
(1) 6 Rounds
2x Hang Power Clean - increase
load each round until 2x is hard, but
doable
Hip Flexor Stretch
(2) 6 Rounds
5x Front Squat - increase load each
round until 5x is hard, but doable
5x Incline Dumbbell Bench Press -
increase load each round until 5x is
hard, but doable
Lat + Pec Stretch
(3) 15 Minute Grind …
5x 1-Sided Dead Lift @ 15/25#
5x Kneeling Slasher @
12/16kgkgkg
5x Sandbag Getup @ 40/60#
(4) Foam Roll Legs/Low Back/Upper
Back
Obj: TAC SEPA, Work Capacity
Warm up:
3 Rounds
10x Goblet Squats @ 8/12kg
10x Weighted Situps @ 25#
4x 40-foot shuttle
Instep Stretch
Training:
(1) 6 Rounds
5 yard sprint, walk back to start
10 yard sprint, walk back to start
15 yard sprint, walk back to start
(2) Repeat (1) wearing Turnout Gear
and SCBA pack (no mask).
(3) 15-10-5 For Time
Burpees
Swings @ 12/16kg
***Rest 3 Minutes
(4) 4 Rounds
300m Shuttle every 2:30
(5) Foam Roll Legs/Low Back/Upper
Back
Obj: Strength, Chassis Integrity Obj: Strength, Work Capacity
Warm Up: Warm up:
3 Rounds 3 Rounds
8x Hinge Lift 65/95# 8x Push Press @ 45/65#
8x Push Ups 8x Goblet Squats @ 12/16kgkg
8x Dumbbell Hang Power Clean @ 8x Sit Ups
15/25# Instep Stretch
Instep Stretch Training:
Training: (1) 6 Rounds
(1)6 Rounds 3x Push Press - increase load each
3x Hinge Lift- increase load each round until 3x is hard, but doable
round until 3x is hard, but doable 5x Shoulder Dislocates
Pigeon Stretch (2) 6 Rounds
(2) 6 Rounds 3x Craig Special - increase load
5x Scotty Bob # 15/25# each round until 3x is hard, but
3x Sandbag Hang Squat Clean - doable
increase load each round until 3x is 5x Walking Lunge - increase load
hard, but doable each round until 5x is hard, but
Hip Flexor Stretch doable
(3) 10 Minute Grind …. Pigeon Stretch
15/15 Standing Founder (3) 15 Minute AMRAP
8x Good Mornings @ 45/65# 4x Power Clean @ 65/95#
15/15 Kneeling Founder 75m Shuttle
8x Face Down Back Extension Walk Back to Start
(4) Foam Roll Legs/Low Back/Upper 75m Shuttle = Down 25m, Back
Back 25m, Down 25m
(4) Foam Roll Legs/Low Back