Self Esteem Killer (74C)

A timed workout with running in between workout sets.

Push ups (50)
110 yard run
Farmers Carry 200ft (75lbs each arm)
110 yard run
160lbs tire flip (45ft)
110 yard run
Pull Ups (12)
110 yard run
Wall Ball (20)
110 yard run
160lbs tire drag with harness(45ft)
110 yard run
Dips (20)
110 yard run
Squat press 45lbs barbell (15)
110 yard run
Pull ups (8)
110 yard run
120lbs Tire pull with rope(45ft)
110 yard run
120lbs tire drag with hands (45)ft
110 yard run
Dips (15)
110 yard run
Lunges with barbell (10 each leg)
110 yard run
Push ups (40)
Run 1/3 of mile for cool down

Bi, tri, abs (71a)

This is a circuit workout that is straight through with as little breaks as possible. It is broken down in sections and you do each section for three sets. If you need to stop go ahead but not for too long the idea is to keep you heart rate up. You go ahead and pick weight that works for you I'll put what i did.

Section 1. 3 sets of all 4 things

Straight bar curl. 8 reps. 75 lbs
Rope pull down. 8 reps. 150 lbs
Seated crunch. 25 reps. 15 lbs bum bell
Cardio. Run 1/6 mile

Section 2 same as bEfore 3 sets

Iso curl. 8 reps. 70 lbs
Iso tri. 8 reps. 70 lbs
Mason twist. 25 each side. 25 lbs
Cardio. Run 1/6 mile

Section 3. 3 sets

Reverse curls 8 reps. 65 lbs
Close grip bench. 8 reps. 135 lbs
Knee ups. 20 reps
Cardio. Run 1/6 mile

Section 4 3 sets

Hammer curls. 8 reps. 30 lbs
Over head ext 8 reps. 75 lbs
Side extensions. 15 reps per side 70 lbs
Cardio. Run 1/6 mile

You should run 2 miles total by the end you can substitute something else instead of running should last around 2 min.

The Gear Workout (74C)

FULL PPE WITH SCBA. Disconnect regulator but wear mask to restrict breathing

For Time

50 push-ups
20 squat-press 65 lbs
20 deadlifts 135 lbs
10 lunges each leg
50' bear crawl
carry hotel pack up two flights of stairs
50' bear crawl
carry hotel pack up two flights of stairs

DTFD RECORD 4min 17sec

Browns big day

Father of the Beast (71A)

1 min for workout and you have 1 min in between each workout to do a stair lap and then a short run and then another stair lap (should take around 50 sec)

Dips Max
Box Jumps 20 reps
Sit Ups 20 Reps
Inverted Rows Max
Reverse Curl 20 Reps 45 Lbs
Side Jumps 20 per side
Tri Extension 20 Reps 45 Lbs
Lunges 10 per leg
Pushups Max
Mason Twist 20 Per side 25 Lbs
Kettle Bell 20 Reps 25 Lbs
Squat Press 20 Reps 45 Lbs
Pull Ups Max

Need more Abs (71A)

Just like before 1 min for each exercise

Double Crunch 20 reps
Plank 30 Sec
Pushup Max
Flutter Kicks 30 Sec
Curls 45 Lbs 20 Reps
Plank 30 Sec
Pull ups Max
Flutter Kicks 30 sec
Squat Press 45 Lbs 20 Reps
Plank 30 sec
Kettle Bell Swing 10 per side
Flutter Kick 30 Sec
Inv Rows Max
Plank 30 Sec
Barbell Ext 45 lbs 20 reps
Flutter Kick 30 Sec
Dips Max

Ab/Shoulder Circuit (71A)

Tough workout today

1 min per workout w/ 30 seconds of planks and then 30 seconds of rest in between each set


Reverse Crunch 30 reps
Pushups Max
Curls 50lbs 20 reps
MasonTwist/15 lbs/ 30 per side
Dips Max
Mid Row 100 lbs 20
Kettle Bell 25 lbs/ 10 per side
Squat Press 50 lbs/ 20
Cuban Press 45 lbs/ 20
Floor Wipers 135lbs/10 per side