Tags » Conditioning

3/2/15 P2.3 Deadlifts

Perform 3×3 reps of dead lifts:

Set 1 @ 85%

Set 2 @ 90%

Set 3 @ 95%

Rest 5-10 minutes and then perform the following (not for time) … 21 more words


Superset Cardio

Provided by MLK Trainer Holly Wells 

This quick cardio workout will get your heart rate up, build aerobic endurance, and improve body composition. Complete each Super Sets 3 times, with 30 seconds of each exercise. 41 more words


Open Workout 15.1

Yesterday I took a crack at open workout 15.1 and wanted to put out a few things I learned from my first go at it. Hopefully these tips may help someone out there. 542 more words

Saturday 2-28-2015

25 tips to improve your front squat

Daily Training 2-28-2015

for 18 minutes perform every minute on the minute

min 1: 20 x weighted pike pole extension (10L/10R or alternate every other round) 98 more words

Firefighter Training

Friday Funday (I know that's not a word)

Hey all, hope you’re staying warm if you’re in the midwest with us.

Just a couple quick videos of us having some fun lately in the gym :) 80 more words

General Health

Mon 2.23.15-Fri 2.27.15


200m Run  / 45 sec rest x 8 –> for completion.

Had a really shitty morning at work…so also came up with this on the fly: 298 more words


Friday Photos From MLK SBSM

The MLK Mascot spends an afternoon in the SBSM Fitness Center. Go panthers!