1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular Issues through educating with physical fitness programing as well as nutritional coaching. Cardiovascular heart disease (CHD), including heart attack and stroke, is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.
Wednesday, July 23, 2014
7/23/14
Warm Up:
Run Row Bike 400 meters
15 Jumping Jakes
5 Push Ups.
Workout:
5 Rounds of
30 sec of Hand Stand Holds to wall. (Scale: Put hose roll under head)
30 sec of Air Squats with arms extended out in front ( like superman)
Rest 1 min in between rounds.
Rest 3 Mins
5 Rounds of:
5 Dips off of Box
10 Box Jumps with Step downs (scale step up and downs)
15 Sit ups with 1 3/4 hose roll (scale: no hose roll)
Rest 1 min in between rounds.
Post workout: Light Jog of 200 meters into a 200 meter walk doing arm circles forward and back.
Rollout full body with foam or PVC roller.
#getsome
J.Brahm
Monday, July 21, 2014
7/21/14 Monday Mash
Great Monday morning!!!! The 1st due for tees are in ! Wow they look good!! Get yours before they are gone!
Warm up: run ,row, bike 400 meters
Workout :
As Many Rounds in 5 mins
6 push ups (hand release)
8 lunges with 2 1/2 inch hose roll over head. ( scale with 1 3/4 hose or no hose)
Rest 3 mins ..
As many rounds in 5 mins
20 double Unders (40 singles)
6 pull ups
Post workout :
Stretch, foam/PVC roller full body
#getsome
J.Brahm
Wednesday, July 16, 2014
7/16/14
“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”–Mario Andretti
Warm Up:
20 Air Squats
20 Jumping Jacks
Jump Rope for 2 min. unbroken.
Workout:
For Time
- 100 Air Squats
- 75 Sit-ups
- 50 Push-ups
Stretch
Roll full body with PVC or Foam Roller
#getsome
J.Brahm
Monday, July 14, 2014
7/14/14
Monday Motivation
Warm up:
400 meter run , row, bike
10 jumping jacks
10 air squats
10 mountain climbers
Workout:
7 rounds for time:
3- forward rolls
5- wall walks example
7- Toes to Bar ( knees to elbows, knee raises)
9- Box Jumps 24'-20' (Step Ups)
Post Workout:
Foam/PVC Roll Full Body
Stretch
#getsome
J.Brahm
Post Workout:
Foam/PVC Roll Full Body
Stretch
#getsome
J.Brahm
Friday, July 11, 2014
7/11/14
Warm Up:
Stretch
5 burpees
5 push ups
5 squat jumps
Workout:
5 Rounds for time:
- 200 meter sprint
- 10 Push Ups
- 10 Air Squats
Post Workout:
3 rounds of 10 sec Plank Holds.
Foam/PVC Roller full body
#getsome
J.Brahm
Wednesday, July 9, 2014
7/9/14
Warm Up;
Run, Row, Bike 400 meters
Workout:
3 Rounds for time of:
20- Double Unders (40 single jump rope)
15- Sit ups w 2 1/2 hose roll ( use 1 3/4 hose roll, no hose roll) example of thruster
Replace barbell with hose roll!
10 - 2 1/2 inch hose roll Thrusters (1 3/4 Hose roll thruster, no hose thruster)
5 Box Jump Step overs 20' box (Step up on a plate) Jump up and step down other side of box
Post Workout:
Foam/PVC Roller Full Body
Stretch
#getsome
J.Brahm
Monday, July 7, 2014
7/7/14
"No one ever said you had to be a calendar model, you just have to stop being selfish and get your body and mind ready for the unexpected. YOU signed up for this, do your part!"-J.Brahm
Warmup:
400 meter, run, row, bike
10 mountain climbers
10 jumping jacks
10 burpees
Workout:
4 rounds for time
21 sit ups with 21/2 inch hose roll in hands. ( scaled, 1 3/4 hose roll,or no hose)
15 burpee box jump over 24'/20'
(Scale, 20'/12', or burpee in place)
9 pull ups
(Scaled band assisted, ring rows, box push up)
Post workout:
Light jog of 400 meters
PVC/Foam roller full body
#getsome
J.Brahm
Friday, July 4, 2014
7/4/14 Happy 4th
Happy 4th of July!!
"never let a man return from his grave to say his training let him down"- unknown
Warm Up:
400 meter run
40 jumping jacks
Workout: "40 for the 4th"
40 Push Ups
40 Air Squats
40 Burpees
40 Toes to bar ( Scale with, Knee raises, Knees to elbows)
400 Meter Run!
Post Workout:
Foam or PVC Roller, Full Body , Stretch!
#getsome
J.Brahm
Tuesday, July 1, 2014
7/2/14
It's JULY!!!! Half Way through 2014 and its going great so far!!! What about for you?
Warm Up :
Mobility with PVC, Foam Roller.
Run 400 meters.
Workout: "Haz-mat"
3 rounds for
time:
21 Squat
Jumps (scale with just air squat no jump at top)
15 Push Ups ( Scale with Box Push Up)
9 Pull Ups ( Scale with Band assisted, ring pull up)
Post Workout:
Stretch
Work chest, back , hamstring with Lacrosse Ball.
#getsome
J.Brahm
Subscribe to:
Posts (Atom)