Workout Wednesday 7/29/15 ~ A day late!

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 programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

*** We have our 1st Due Fit Wrist Wraps back in stock. these wrist wraps are awesome quality by Renewed Wraps. Click here to get your wraps 
Limited Quantity! ***

"Warm Up"
Run,Row,Bike 400 meters
10 Push Ups
10 Air Squat Jumps 
10 Mountain Climbers

"Incipient"
 7 Rounds for Time
10 Push Ups (Ring Row, From a Box ok)
100 Meter Run (Sprint, or as fast as you can go)

"Growth"
7 Rounds for Time
10 Push Ups
100 Meter Run (Sprints)

"Fully Involved"  Add a weight vest/air pack
7 Rounds For Time
10 Push Ups
100 Meter Run (Sprints) 

  "Post Workout"
Stretch Chest, Back, Arm, Legs

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Wed 7/22/15

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 programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

*** We have our 1st Due Fit Wrist Wraps back in stock. these wrist wraps are awesome quality by Renewed Wraps. Click here to get your wraps 
Limited Quantity! ***

"Warm Up"
Run, Row, Bike 400 meters
5 Push Ups
10 Sit Ups
15 Air Squats
10 Bear Hugs
10 Arm Circles both ways 

" Incipient"
AMRAP in 9 mins.

30 Single Jump Rope
25 KB Swings 20/15lb
20 Burpees
15 Butterfly Sit-Ups
10 Thrusters with high rise pack

"Growth"
AMRAP in 9mins.

30 DU or 90 Singles
25 KB Swings 53/35lb
20 Burpees
15 Weighted Butterfly  Sit-Ups 2 inch hose roll
10 Thrusters 65/45

"Fully Involved" 
AMRAP in 9 mins.

30 Double Unders
25 KB Swings 70/53lb
20 Burpees
15 weighted butterfly sit-ups 3inch hose roll
10 Thrusters 95/65

 "Post Workout"
Stretch Chest, Back, Arm, Legs

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Wednesday 7/15/15

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 programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

*** We have our 1st Due Fit Wrist Wraps back in stock. these wrist wraps are awesome quality by Renewed Wraps. Click here to get your wraps 
Limited Quantity! ***


"Warm Up" 
Run, Row, Bike 400 meters
5 Push Ups
10 Sit Ups
15 Air Squats
10 Bear Hugs
10 Arm Circles both ways

"Incipient"
21-15-9 for time of:
 Thrusters with a pvc stick, broom stick etc. 
Push Ups (from Ab mats or box ok)
Forward Lunges 
Sit Ups

"Growth"
21-15-9 for time of:
Thrusters with 2.5 inch hose roll (if you have a barbell you can use that as well)
Push Ups
Forward Lunges (with 1 3/4 Hose roll over head) 
Sit Ups

"Fully Invovled" 
 21-15-9 for time of 
 Thrusters with 3inch hose roll (barbell with 65-95lbs ok)
Push Ups ( hand release) 
Forward lunges with (3inch hose roll over head) 
Sit Ups with 3 inch hose roll in hands

"Post Workout"
Stretch Chest, Back, Arm, Legs

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

 

Workout Wednesday 7/8/15

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 programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

*** We have our 1st Due Fit Wrist Wraps back in stock. these wrist wraps are awesome quality by Renewed Wraps. Click here to get your wraps 
Limited Quantity! ***


"Warm Up"
Run, Row, Bike 400 meters.
3 rounds of:

5 Burpees
10 Jumping Jacks
10 Walking lunges 

"Incipient"
21-15-9 for time:
Walking Lunges (each rep on both legs)
Pull Ups (Band Assisted , Ring Rows Ok)

"Growth"
21-15-9 for time:
Walking Lunges (each rep on both legs)
Pull Ups 

"Full Involved"
21-15-9 for time:
Walking Lunges with 2.5 inch hose roll over head
Chest to Bar Pull Ups.

"Post Workout"
Stretch Chest, Back, Arm, Legs

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

 

Workout Wednesday 7/1/15

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 programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up" 

Do this 10 times:

Walking forward Lunge each leg, 

Air Squat, stay in bottom of squat,

walk hands out in front of you to plank position,

Do a push up

walk feet back up to hands keeping legs locked ( straight as possible) 

Repeat cycle. 

"Incipient"

3 Round for Time of:

 5 Wall Walks

15 Straight Leg Sit Ups

20 Jumping Squats

"Growth"

8 Hand Stand Push Ups

20 Straight Leg Sit Ups

30 Jumping Squats

"Fully Involved"

12 Handstand Push Ups

25 Straight Leg Sit Ups

35 Jumping Squats

Jumping Squat Demo Click here!!

Straight Leg Sit Up Demo Click Here!

Walk Wall Demo Click Here! 

"Post Workout"

PVC or Foam Roll the entire body..

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram