IAFF Local 1596
Lawrence Professional Firefighters
  • March 21, 2018
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    Apr 04, 2018
    Labor Management Meeting
    Apr 17, 2018
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    May 02, 2018
    Labor Management Meeting
    May 15, 2018
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    Jun 06, 2018
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  • Peer Fitness


    Peer Fitness




    This weeks workout is a circuit it targets legs and core, do 4 rounds of each of the following. Do not stop!


    Plank with weight transfer - Use a stack of 5 pound weights, here is a link with a description of this excersice.


    Medicine ball squats - use a medicine ball and do a squat, on the way up bring the ball in an arch over your head. Do 15

    Hanging leg raise - hang on a pullup bar and bring your knees to your chest. Do 15

    Weighted Lunges - use dumbells that you can handle for 20 full lunges




    Previous WOW

    Do 3 rounds

    10 clean and jerks

    20 scissor sit ups

    20 push ups 


    Previous WOW


    Do this for time, when you can not complete any more pushups, do wide grip pull downs.

    5 rounds

    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats


    20 Deadlifts (115 #)
    Run 400m (1/4 mile)
    20 DB swings (35#) - Start with the DB between your legs in a squat position, in a arching motion bring the dumbell up as you stand and finish with it over your head.
    Run 400m
    20 Overhead Squats (Olympic Bar) - Press the bar up and lock out your elbows, then do squats.
    Run 400m
    20 Burpees
    Run 400m
    20 Pullups
    Run 400m
    20 Box jumps (24")(we used the bench)
    Run 400m
    20 DB Squat Cleans (Olympic Bar)
    Run 400m


    This workout was taken from crossfit and modified. It seems like a lot, but it is about completion not time, so the runs can be at your own pace. Also if you need to cut the reps in half that is ok also.

    Please post your times to the message board, or just keep them so you can do this again and see your progress.


     Useful Links

    www.iaff.org/hswfiresource/default.html -international new wellnes resource website

    U.S. Food Pyramid - Guidline for Nutrition

    Fire fighter meal plan - Fit to survive 

    Crossfit - Daily workouts

    Union Wellness - Meal Plan, ETC.

    Shapefit - Good Source of workout info

    Fullfitness - More sources of info

    Rugby Calender- http://sites.google.com/site/thegentlemanoflawrence/


    Page Last Updated: Jun 07, 2010 (21:12:38)
  • Lawrence Professional Firefighters IAFF Local 1596

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