Fire/Rescue Leopard - Week 3

SESSION 9 SESSION 10 SESSION 11 SESSION 12

Obj: Strength, Chassis Integrity Obj: TAC SEPA, Work Capacity Obj: Strength, Chassis Integrity Obj: Strength, Work Capacity
Warm up: Warm up: Warm Up: Warm Up:
3 Rounds 3 Rounds 3 Rounds 3 Rounds
8x Bench Press @ 45/65# 10x Squats 6x Hang Power Clean @ 45/75# 8x Hinge Lift 65/95#
8x Goblet Squats @ 12/16kgkg 5x Squat Jumps 6x Goblet Squats @ 16/20kg 8x Push Ups
8x Sit Ups 10x Push Ups 12x Push Ups 8x Dumbbell Hang Power Clean @
Instep Stretch 3x Clapping Push Ups Instep Stretch 15/25#
Training: 4x 40-foot shuttle Training: Instep Stretch
(1) 6 Rounds Instep Stretch (1) 6 Rounds Training:
3x Bench Press - increase load Training: 2x Hang Power Clean - increase (1) 6 Rounds
each round until 3x is hard, but (1) 5 Rounds load each round until 2x is hard, but 3x Hinge Lift- increase load each
doable 50m Shuttle from Prone doable round until 3x is hard, but doable
5x Shoulder Dislocates Rest 45 Seconds Hip Flexor Stretch Pigeon Stretch
(2) 6 Rounds Start prone on ground. Sprint 25m. (2) 6 Rounds (2) 6 Rounds
3x Power Clean + Push Press - Drop to Prone, jump up, Sprint 5x Front Squat - increase load each 5x Scotty Bob # 15/25#
increase load each round until 3x is back 25m to Start round until 5x is hard, but doable 3x Sandbag Hang Squat Clean -
hard, but doable (2) Repeat (1) In Turnout Gear 5x Incline Dumbbell Bench Press - increase load each round until 3x is
5x Dumbbell Front Squat - increase including Boots and SCBA Pack (no increase load each round until 5x is hard, but doable
load each round until 5x is hard, but mask) hard, but doable Hip Flexor Stretch
doable (3) 20 Minute AMRAP Lat + Pec Stretch (3) 15-10-5 For Time
Pigeon Stretch 3x Sandbag Power Clean + Push (3) 15 Minute Grind … Burpees
(3) 10 Minute Grind Press @ 40/60# 6x Cauldron @ empty barbell Swings @ 12/16kg
15/15 Low Back Lunge 150m Shuttle 3x Standing Keg Lift @ 40/60# ****Rest 3 Minutes
15x Swings @ 15/20kg Rest 30 Seconds Sandbag (4) 4 Rounds
15/15 Kneeling Founder 150m Shuttle = 6x 25m lengths Sandbag Pickup and Carry @ 300m Shuttle every 2:30
8x Hinge @ 75/105# (4) Foam Roll Legs/Low Back/Upper 40/60# (5) Foam Roll Legs/Low Back/Upper
(4) Foam Roll Legs/Low Back/Upper Back (4) Foam Roll Legs/Low Back/Upper Back
Back Back