Train as a Crew

12 Weeks of Strength & Conditioning For First Responders

From Lars Bredahl of CrossFit Kitchener

Week 1 Workout A Workout B Notes
Back squats 5x6 @ 70% of 1RM "I go, you go, 4 rounds (each): A: Take 3-4 sets to get to your starting weight for squats. Control weight
Start a set every 2 min 10 lunges (each leg) on eccentric portion of bent over rows
Monday
Bent over rows 5x10-12 reps @ 31X1 tempo 10 pull ups B: Partner 1 performs a full round; partner 2 begins as soon as partner 1
Start a set every 90 sec 20 battle ropes (each arm) completes the battle ropes
5 Rounds:
5 power cleans 20 sets: A: Move from one movement to the next without rest. The faster you get
Tuesday Seated L- presses x 6-10 reps 30 sec row, 30 sec rest the work done, the more rest you get.
50 dummy drag B: Maintain steady pace on rower per set
Start a round every 3 min
5 min AMRAP: 100m row, 5 burpees
REST 3 min A: Do as many rounds as possible in 5 min for each 5 min AMRAP, rest 3 min
Wednesday 5 min AMRAP: 25 DU's or 50 singles, 15 Russian KBS between each. If working with a partner or two, start on different AMRAP's
REST 3 min and transition.
5 min AMRAP: 200m run, 15 wall balls

Thursday REST DAY

5 Rounds:
A: Superset the deadlifts and box jumps, add weight as needed. Choose a
6 deadlifts @ 60-70% of 1RM For time, in teams of 2 or 3:
weight for FC's that you can do 100' without stopping; switch every 100'
10 box jumps 100 pull ups
Friday with partner.
Start a round every 2 min 100 sit ups
B: Break up the pull ups and sit ups as necessary; work doesn't need to be
equal.
"I go, you go: 100 farmers carry x 10 min
EMOM x 10
Odds: 100m sprint
Bench press 5x6 reps @ 70% of 1RM A: Get partner to spot on bench press. Switch every 10 reps on wall balls,
Evens: Plank x 30 sec
Start a set every 2 min do 100 each.
Saturday -THEN-
B: Switch every minute on sprints and planks. Partner 2 holds ring support
5 min Partner AMRAP:
"I go, you go" 10 Wall balls x 10 sets each while partner 1 does KBS, then switch.
P1 - 15 American KBS
P2 - Ring support

Sunday REST DAY

Week 2 Workout A Workout B Notes
Back squats 5x6 @ 75% of 1RM "I go, you go, 8 rounds (each):
A: Back squat warm up 10 @ bar, 6-8 @ 30%, 4-6 @ 50%; keep form
Start a set every 2 min 5 pull ups
Monday strict on rows.
Bent over rows 5x9-11 @ 31X1 tempo 10 air squats
B: Move fast on "I go, you go."
Start a set every 90 sec 15 sit ups
5 Rounds:
10 hang power cleans
10 sets: A: Do HPCs unbroken; use DB's or BB for presses
Tuesday Standing press x 6-10 reps
60 sec row, 60 sec rest B: row time is 2x last week, pace accordingly
50 dummy drag
Start a round every 3 min
5 min AMRAP: 100m row, 10 box jumps
REST 3 min
A: Much like last week, but a different mix of movements; set everything up
Wednesday 5 min AMRAP: 25 DU's or 50 singles, 10 burpees
before you start so you can rest during the rest time.
REST 3 min
5 min AMRAP: 200m run, 15 KBS

Thursday REST DAY

5 Rounds:
5 deadlifts @ 65-75% of 1RM
For time, in teams of 2 or 3:
10 box jumps A: Be quick on transition of DL's an BJ's; bar hangs sound easy, but aren't.
Friday 100 wall balls
Start a round every 2 min B: After wall balls, start alternating sprints as fast as possible
20 x 100m sprints
"I go, you go: Bar hang x 30 sec, x 10
EMOM x 10
Bench press 5x5 @ 70% of 1RM Odds: 100' farmers carry
Start a set every 2 min Evens: HS hold x 20 sec
A: Increase weight from last week on bench
Saturday -THEN-
B: EMOM is a shoulder burner; Partners alternate on 10 min EMOM
I go, you go" 10x5 (each arm) KB snatch 10 min Partner AMRAP:
P1 - 15 American KBS
P2 - Plank on elbows

Sunday REST DAY

Week 3 Workout A Workout B Notes
Back squats 7x4 @ 80% of 1RM
"I go, you go, 4 rounds (each)
Start a set every 2 min A: Use spotter on squats if necessary; don't use momentum on rows.
Monday 10 bodyweight split squats (each leg)
Bent over rows 5x8-10 @ 31X1 tempo B: Move quickly on "I go, you go."
12 pull ups
Start a set every 90 sec
5 Rounds:
5 power snatch
7 sets: A: Similar to week 1, but with snatches.
Tuesday Seated L presses x 6-10 reps
90 sec row, 90 sec rest B: Row time is going up again; learn your pace and keep it.
50 dummy drag
Start a round every 3 min
10 min AMRAP: 400m run, 10 pull ups, 10 wall balls
A: First part is running, second part is rowing; don't get them mixed up; 10
Wednesday REST 5 min
min AMRAP's this week.
10 min AMRAP: 400m row, 10 ring dips, 10 box jumps

Thursday REST DAY

5 Rounds:
4 deadlifts @ 70-80% of 1RM
10 box jumps For time, in teams of 2 or 3: A: Weight on deadlifts is going up! Combine the bar hangs and farmers carry
Friday Start a round every 2 min 100 Back extensions this week.
100 Leg raises B: Sets of 10 only, help out your partner on leg raises by pushing their feet.
"I go, you go, 5 rounds (each):
Bar hang x 30 sec + 100' farmers carry
EMOM x 10
Odds: 100' Farmers carry
Bench press 5x4 @ 75% of 1RM A: Set up with partner for bench, spot and push each other; challenge each
Evens: FLR x 30-40 sec
Start a set every 2 min other on KB work.
Saturday
B: FLR = front leaning rest on rings with feet elevated; push press should
With a partner for 10 min straight:
"I go, you go" 10x5 (each arm) KB clean & press be unbroken; rows should be hard.
P1 - 200m row
P2 - 15 push press @ 50%

Sunday REST DAY

Week 4 Workout A Workout B Notes
5 sets (90 sec rest between):
Back squats 10x3 @ 85% of 1RM 12 pull ups
Start a set every 2 min 20 battle ropes
B: GH raises and good mornings are to be super-setted; these are
Monday
accessory work.
Bent over rows 5x7-9 @ 31X1 tempo 5 sets (2 min rest between):
Start a set every 90 sec 8-12 GH raises
8-12 good mornings
5 Rounds:
10 hang power snatch
5 sets:
Tuesday Standing press x 6-10 reps A: Much like last week, but snatches are from the hang.
2 min row, 2 min rest
50 Dummy drag
Start a round every 3 min
10 Min AMRAP: 50 DU's or 100 singles, 10 KBS, 10 burpees
A: Another pair of 10 min AMRAP's this week; pace out accordingly; test
Wednesday REST 5 min
next week should be near 10 min.
10 min AMRAP: 200m run, 5 burpees, 5 pull ups

Thursday REST DAY

5 Rounds (2 min rest between): In teams of 2 or 3:

Deadlifts x 3-4 reps @ 80-85% of 1RM 100 pull ups each A: Pick a weight for the KBS you can hang onto for 20 straight reps; this
Friday Sled push x 15 sec Perform in sets of 10, switch each set will test the grip.
B: Pull ups are all even, then race to the finish on the run.
"I go, you go: 5x20 KBS (each partner) Once everyone is done, run 2k (race style)
EMOM x 10
Odds: 30 sec HS hold
Bench press 5x3-4 @ 80% of 1RM
Evens: 10 Burpees
Start a set every 2 min A: Switch every 2 reps on TGU's (1 per arm); keep going for 10 min straight.
Saturday
B: Keep speed up on bike; chose a DB you can hang onto for 10 reps.
10 min Partner AMRAP:
"I go, you go" 10 min AMPRAP: 1 TGU each arm
P1 - 10 cals on bike
P2 - 10 hang clean and press with DB's

Sunday REST DAY

Week 5 Workout A Workout B Notes
Back squats: 5 @ 60%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 50 pull ups for time, in sets of 10 max
@ 90 %, 1 @ 95%, 1 @ 100-102%
Monday 10 sets, in teams of 2 or 3: A: Find a new 1RM on the back squats; - maintain tempo on rows
Bent over rows: 8-8-8-8; find an 8RM @ 31X1 tempo 20 battle ropes (each arm)
Rest 90 sec between sets 50' dummy drag
Power clean 1-1-1-1 (find 1RM) A: Add weight each set, go to failure, give sufficient rest to give maximal
1 Attempt:
Tuesday Power snatch 1-1-1-1 (find 1RM) effort
500m row for time
Standing press 1-1-1-1 (find 1RM) B: Pace on row should be hard from the start, but don't crash early
For time:
400m run
A: Chipper style; move from 1 movement to the next, break up as needed,
Wednesday 20 each: dips, pull ups, box jumps, burpees, KBS, wall
and don't stop until complete.
balls
100 DU's

Thursday REST DAY

Deadlifts 5x3, building to a 3RM

Rest 2 min between sets
A: Take 3-4 warm up sets before getting serious on deadlifts; cycle through
In teams of 2 or 3, 5 rounds for time (each):
partner work quickly, keep intensity high.
Friday "I go, you go (5 rounds each): 10 HPC @ 60%
B: HPC's are ideally unbroken, but challenging; go straight onto bike sprints,
10 box jumps 10 cals on AD
then switch. The more partners, the higher the intensity will remain.
"I go, you go" (4 rounds each):
15 sit ups, 15 back extensions
10 rounds for time, with a partner:
Bench Press 5x3, building to a 3RM 10 burpees
Rest 2 min between sets 10 pull ups
A: Max out on bench press and TGU's.
Saturday Switch after each complete round
B: Keep pace high on burpees and pull ups; quick transition on final piece.
Build to a 3RM TGU each arm
Reps must be back to back 10 minutes on rower or AD for max cals
With a partner, switch as needed

Sunday REST DAY

Week 6 Workout A Workout B Notes
(Deload)
3x10 wall squats, rest 2 min between sets

Monday 3x10 body rows, rest 2 min between sets A: Just an easy day and week to recover and move.

50 TGU's @ easy pace, NOT heavy

5 sets:
10 power cleans @ 50% of 1RM
Tuesday A: Sets should be done at aerobic pace, smooth and steady.
250m row
Rest 2 min between sets
3x400m run @ 80%, rest 2 min between sets

Wednesday 3x20 sec of DU's, rest 40 sec between sets A: Some light aerobic work to get you sweating and moving.

3x200m row @ 80%, rest 1 min between sets

Thursday REST DAY

With your crew, switch every 2-3 min for 40-60 min:
Easy pace bike
Friday Foam roll A: Switch frequently, move constantly for time given.
Stretches
Rotator/core work
A: Don't make it competitive; sweat, breathe, maintain comfortable pace,
Saturday Row @ 70% effort for 30 min, switch every 250m
feel better at the end.

Sunday REST DAY

Week 7 Workout A Workout B Notes
4 Rounds:
5-6 power cleans x 5-6 reps, rest 10 sec
EMOM x 10
5 reverse med ball toss, rest 2 min A: Do med ball tosses with partner, add weight as necessary on lifts.
Monday Odds: 10 feet elevated push ups
4 Rounds: B: Adjust EMOM movements to make manageable.
Evens: 10 body rows
8-12 OH split squats (each leg) rest 30 sec btwn legs
10 box jumps x 10, rest 2 min
In teams of 2 or 3, 5 rounds for time (each): 20 Rounds on Rower/Bike/Treadmill: A: 1 partner works at a time.
Tuesday 5 hang power snatch 1 min aerobic pace B: Your choice of available equipment for aerobic work; 1 person works
100' farmers carry 1 min rest while the other rests, switch every minute.
Weighted dips 4x5-6
Start a set every 90 sec "I go, you go: 6 Rounds Each
A: Weighted dips if you can, if not use bodyweight.
Wednesday 3 Rounds: 10 wall balls
B: Don't start wall balls until hollow rocks are complete.
10-12 standing barbell curls, rest 30 sec 10 hollow rocks
12-15 EZ curl bar triceps extensions, rest 1 min

Thursday REST DAY

5 Rounds:
5-6 back squats, rest 1 min
5-6 weighted pull ups, rest 2 min 4 Rounds: A: Build up weight as needed on squats and pull ups.
Friday
3 Rounds: 10 sec sprint, rest 1:50 B: Sprints can be running or on a bike.
10-15 Swiss ball leg curls, rest 1 min
8-10 bent over barbell rows, rest 1 min
5 min AMRAP @ 80-90%: 100m row, 15 KBS
REST 3 min
A: Start partners at different stations; work through each, try to keep
Saturday 5 min AMRAP: 30 DU's OR 60 singles, 5 burpees
steady pace. Record number of rounds and reps.
REST 3 min
5 min AMRAP: 200m run, 10 wall balls

Sunday REST DAY

Week 8 Workout A Workout B Notes
4 Rounds:
4-5 power cleans, rest 10 sec
5-6 reverse med ball toss, rest 2 min EMOM x 12
Monday Odds: 10 clapping push ups A: Adjust loads from last week to get right rep range.
4 Rounds Evens: 10 body rows
7-10 OH split squats (each leg), rest 30 sec btwn legs
10 Box jumps, rest 2 min
In teams of 2 or 3, 5 rounds for time (each): 14 Rounds on Rower/Bike/Treadmill A: Just like last week, but add weight if possible to snatches and farmers
Tuesday 4-5 hang power snatch 90 sec aerobic pace carries.
100' farmers carry 90 sec rest B: Like last week, alternate every set.
Weighted dips 4x5-6
Start a set every 90 sec "I go, you go: 6 Rounds Each
Wednesday 3 Rounds: 10 wall balls A: Changes to reps, challenge yourself.
9-11 standing barbell curls, rest 30 sec 10 mountain climbers (each side)
10-12 EZ curl bar triceps extensions, rest 1 min

Thursday REST DAY

5 Rounds:
4-5 back squats, rest 1 min
4-5 weighted pull ups, rest 2 min 5 Rounds: A: Keep form tight on leg curls, don't just rush through.
Friday
3 Rounds: 10 sec sprint, rest 1:50 B: Do the sprints together to increase intensity.
12-15 Swiss ball leg curls, rest 1 min
7-9 bent over barbell rows, rest 1 min
6 min AMRAP @ 80-90%: 150m row, 5 burpees
REST 3 min
A: Start partners at different stations; just like last week, but slight
Saturday 6 min AMRAP: 30 DU's OR 60 singles, 15 KBS
switches on time and movements.
REST 3 min
6 min AMRAP: 200m run, 15 sit ups

Sunday REST DAY

Week 9 Workout A Workout B Notes
4 Rounds:
Power cleans: 5, 4, 3, 3, rest 10 sec
6 reverse med ball tosses, rest 2 min EMOM x 14
Monday Odds: 10-12 feet elevated push ups A: Box jumps should be challenging, but manageable.
4 Rounds: Evens: 10-12 pull ups
6-9 OH split squats (each leg), rest 30 sec btwn legs
10 box jumps, rest 2 min
In teams of 2 or 3, 5 rounds for time (each): 10 Rounds on Rower/Bike/Treadmill A: Set up more than 1 bar if necessary to challenge each person
Tuesday 5, 4, 3, 3, 3 hang power snatch 2 min aerobic pace appropriately; as reps drop, add weight.
100' farmers carry 2 min rest B: As time goes up, learn pacing.
Weighted dips: 5, 4, 3, 3 reps
Start a set every 90 sec "I go, you go: 6 Rounds Each
Wednesday 3 Rounds: 12 Wall balls B: Note changes to movements and reps on last part.
8-10 standing barbell curls, rest 30 sec 12 T2B
9-11 EZ curl bar triceps extensions, rest 1 min

Thursday REST DAY

5 Rounds:
3-4 back squats, rest 1 min
3-4 weighted pull ups, rest 2 min 6 Rounds: A: Add weight if hitting upper range on lifts; pull hard, control descent on
Friday
3 Rounds: 10 sec sprint, rest 1:50 bent over rows.
15 Swiss ball leg curls, rest 1 min
6-8 bent over barbell rows, rest 1 min
7 min AMRAP @ 80-90%: 200m row, 15 sit ups
REST 3 min
A: Start partners on different stations; subtle changes, times getting
Saturday 7 min AMRAP: 50 DU's OR 100 singles, 10 wall balls
longer; can you maintain the pace?
REST 3 min
7 min AMRAP: 200m run, 15 KBS

Sunday REST DAY

Week 10 Workout A Workout B Notes
4 Rounds:
Power cleans: 4, 3, 3, 2, rest 10 sec EMOM x 16
6-7 reverse med ball tosses, rest 2 min Odds: 10-12 clapping, feet- B: Angle of body on push ups might not be as steep as they were without
Monday
4 Rounds: elevated push ups clapping.
5-8 OH split squats (each leg), rest 30 sec btwn legs Evens: 10-12 pull ups
10 box jumps, rest 2 min
7 Rounds on
In teams of 2 or 3, 5 rounds for time (each): A: 1 partner works at a time.
Rower/Bike/Treadmill:
Tuesday 4, 3, 3, 2, 2 hang power snatch (add weight each set) B: Stay loose and keep moving between sets; if the rest feels too long,
3 min aerobic pace
100' farmers carry work harder.
3 min rest
Weighted dips: 4, 3, 3, 2 reps
Start a set every 90 sec "I go, you go: 6 Rounds Each
Wednesday 3 Rounds: 15 Wall balls Increase to reps on I go, you go, decrease on other movements.
7-9 standing barbell curls, rest 30 sec 15 Hollow rocks
8-10 EZ curl bar triceps extensions, rest 1 min

Thursday REST DAY

5 Rounds:
2-3 back squats, rest 1 min
2-3 weighted pull ups, rest 2 min 7 Rounds: A: Back squats should be near 90% of expected max; try single leg ball
Friday
3 Rounds: 10 sec sprint, rest 1:50 curls, but for less reps.
6-10 1-leg Swiss ball leg curls, rest 1 min
5-7 bent over barbell rows, rest 1 min
8 min AMRAP @ 80-90%: 250m row, 10 sit ups, 5 burpees
REST 3 min
A: Start partners on different stations; more time, more movements, rest
Saturday 8 min AMRAP: 50 DU's OR 100 singles, 10 wall balls, 10 KBS
remains the same,
REST 3 min
8 min AMRAP: 200m run, 5 KB snatch (each arm), 10 lunges (each leg)

Sunday REST DAY

Week 11 Workout A Workout B Notes
Power clean: build to a 3RM in 5 sets EMOM x 20
A: Record weights, distances, and see what progress you've made.
Monday Reverse med ball toss @ 14lbs: record furthest distance Odds: 12 Push ups
B: Bolume on pull ups and push ups is a test; can you hang on?
OH split squats: build to a 6RM/leg Evens: 12 Pull ups
Row 500m for time - 1 attempt, all out
Tuesday Hang power snatch: build to a 3RM in 5 sets -Rest as needed- Looks simple, but each piece will take its toll.
Run 3k for time
3 Rounds for time: A: Dips are a good challenge; see where you upper body pushing strength
Weighted dips: build to a 3RM in 5 sets
15 wall balls is.
Wednesday Standing BB curls: build to a 8RM in 4 sets
10 T2B B: Go hard for 3 rounds, cheer on your partner; either go together or
EZ curl bar triceps extensions: build to a 8RM in 4 sets
REST 5 min, repeat separately.

Thursday REST DAY

Back squats: build to a 1RM in 5 sets

A: Rest as needed between sets; see where these movements have come
Friday Weighted pull ups: build to a 1RM in 4-5 sets 100m sprint, 3 attempts for best time
over the past several weeks.
Bent over rows: build to a 6RM in 3-4 sets
4 Rounds For Time:
250m row
15 KBS
Saturday 200m run A: No breaks today; keep moving, record time.
15 wall balls
50 DU's OR 100 singles
15 Burpees

Sunday REST DAY

Week 12 Workout A Workout B Notes
(Deload)
3 Rounds: 3 Rounds:
5 Power cleans @ 60% of 3RM 10 lunges (each leg)
Monday 10 Push ups 10 pull ups Nothing should make you feel too bad; use appropriate loads and pacing.
10 Box jumps Rest 2 min between rounds
Rest 2 min between rounds

Tuesday 30 min recovery bike ride at easy pace (HR around 100) 15 min of stretching and foam rolling Down week; take time to feel better and come back hungry.

5 Rounds (easy pace):

5 dips (unweighted)
10 BB curls @ 60% of 8RM A: Rest about 20 sec between each movement and 90 sec between each
Wednesday
10 triceps extensions @ 60% round; don't ever get to redline.
10 wall balls
10 hollow rocks

Thursday REST DAY

3 Rounds:
10 back squats @ 40%, rest 1 min
6-10 pull ups, rest 2 min
Friday 3k jog at easy pace Loads are easy; this shouldn't be overly taxing, time to recover.
3 Rounds
10 Swiss ball leg curls, rest 1 min
10 Bent over barbell rows @ 50% of 6RM, rest 1 min
Row 250m row, rest 1 min, x 3

Saturday Run 200m, rest 1 min, x 3 15 min foam roll/stretch End of a busy cycle; today is just about moving and loosening up.

DU's x 30 sec, rest 1 min, x 3

Sunday REST DAY