Site Map Icon
RSS Feed icon
April 07, 2020
Upcoming Events
No Events Found
Sara Beckert Week 2
Updated On: Mar 05, 2020

Day 1:

5 mins with easy cardio followed by cat/cows x 10 x 3, calf wall stretches x 30 sec per side, supine bridges x 10 x 3, and x band walks x 10 x 2 per side

As many rounds as possible in 15 minutes

Man makers x 10 per side

8 traditional pushups, make sure chest is always touching something

10 Air squats

12 KB swings at 30-35#

IF there is time

  • Row 250 meters easy to hard pace
  • plank shoulder taps x 30 total
  • side plank hold x 20sec per side
  • vertical toe touches x 20

rest 1 min x 2- 3 rounds

Day 2:

Warm up: 200m jog, lateral lunges x 12 total, Glute raise kick x 12 per side

*to make it harder, add a weighted vest

 5 rounds

  • Bulgarian split squat with dumbells x 5
  • Sand Bag Clean x 12
  • Med Ball toss over head with a burpee x 10
  • Barbell Hip thrust x 10 moderate weight
  • Pinching plates farmer carry x 60 sec

If there is time:

20 Burpees

30 Lunges

40 Sit ups

50 Jump ropes

40 Sit ups

30 Lunges

20 Burpees

DAY 3:

 Warm up:

Row for 3  mins, cat/cow x 10 x 2, Samson stretch x 15 sec, banded pass throughs x 10 x 2, supermans x 10 x 2

Incline Alternating DB Bench Press 6/side x 4 sets

Bent over Row with DB x 8/side x 4

Banded Shoulder Retractions x 20 x 4

Seated DB curls x 10/side

Banded tricep extension x 30 reps

If time:

1000K row for time

Member Login


Not registered yet?
Click Here to sign-up

Forgot Your Login?
IAFF Local Newswire
Join the Newswire!
Updated: Apr. 07 (12:05)

10 Things Your Local Should Be Doing for COVID-19 Response
Brookline Fire Fighters
An Important Message From President Schaitberger
Suncoast Firefighters
Northridge Brush Fire
South Metro Firefighters IAFF LOCAL 2086
Coronavirus Update IAFF
Minnesota Professional Fire Fighters
Minnesota Professional Fire Fighters State Convention
Minnesota Professional Fire Fighters
Coronavirus Aid, Relief and Economic Security Act
Suncoast Firefighters
Website Mission Statement

This website is dedicated to promotion of the Norwalk Professional Firefighters Association as well as the promotion of the Norwalk Fire Department.  The site is also dedicated to the assistance of other IAFF locals when the need arises.  The site was designed and is managed by Local 830 members.
Norwalk Professional Firefighters
Copyright © 2020, All Rights Reserved.
Powered By UnionActive™

1267210 hits since Feb 25, 2007

Top of Page image