Back Squat Cycle
5 sets of 8 reps @ 70% of 1RM

A)
Build to today's 2RM in 5-6 sets (10-12mins )
Drop n Go!

Optional: Every 1:30 x 5 sets
Complete 3-4 reps to practice mechanics and improve movement quality at light-med weight

B)
"Tabata" - Power Cleans : 5 x 30 secs / 30 secs

Tabata score is the total reps performed in all of the intervals.
Max power cleans @ 80% of today's heavy double.

1) Dumbbell Glute Bridges: 4 x 6-8. Rest 90s.
- Use as a warm-up for the Deadlifts
2) Touch n Go Deadlift: Build to, or above, the conditioning weight in 3-4 sets. Rest 60s.

Double KB Front Box Squat: 4 x 10. Rest 90s.
– Take 1-2 sets to warm-up then use one weight for all sets
– Low box – below parallel

For time:
Run 400 Meters / 2 x Stairs / Row 400m
21 Power Snatch @52.5/35kg
Run 800 Meters / 4 x Stairs / Row 800m
15 Power Snatch @60/42.5kg
Run 1 Mile / 6 x Stairs / Row 1600m
9 Power Snatch @70/47.5kg

• 30:00 Time Cap

Treeni 3
Warm Up
2 rounds
1.5 min cardio row/ski/air bike
10 reverse lunges
10 band pulls + 10 banded pass throughs
5 inch worm with push up
10+10 suitcase deadlifts

Strenght
Deadlifts 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Bench press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Accessory Work
3 rounds
12/12 back rack reverse lunges
12 barbell bent over row
rest 1.5-2.5 min
omatoimi
3x1:00 plank + 25+25m suitcase carrying
rest as needed

Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row: 10 x 1000m. Goal is to stay just under the anaerobic zone. 2 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

Bench Press
DB's or Floor Press
5 x 8

10 x 30s on / 20s off:
1. banded pull apart -> banded bent over row
2. crab extension
3. miniband lateral walk
4. alt. curtsy lunge
5. alt. BB 1-leg good morning

Miniband walk:

Curtsy lunge:

1-leg good morning:

For Time:
400 meter Run
25 Kettlebell Swings 24/16kg (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press 24/16kg (1.5/1 pood)
1600m Run (1 mile Run)
25 Kettlebell Swings 24/16kg (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press 24/16kg (1.5/1 pood)
400 meter Run

Dedicated to Steve Skipton Sr., Engine 2, Goose Creek Fire Department (Goose Creek, SC, USA). Steve, also a 9/11 first responder, lost his battle with stage 4 cancer on Saturday, August 23, 2014. He was 41.

"To those who knew Steven “Skip” Skipton Sr, he was a charismatic, pragmatic, and loving man. He was the firefighter that everyone wanted to work with and the kind of man who always let you know where he stood. He was co-owner of SConFIRE.com. From the streets of Camden, NJ to Goose Creek, SC, everyone he worked with has their favorite “Skip Story”. His laugh and smile were synonymous with his constant barrage of “loving insults”. These insults became his trademark and the more he liked you, the more you became his target."

This workout was created by 555 Fitness as one of their firefighter "Honor WODs.