FUNday • NTOA PFQ

Physical Fitness Qualification

Designed by my CrossFit Mentor & Brother in Blue

The original Firebreather: Greg Amundson

TEST 1: 800m RUN

     Recover 3min

TEST 2: 400m Farmers Carry

     Recover 3min

  25 lb. DBs + 20 lb. Vest

TEST 3: AMRAP Burpees in 3min

    Recover 3min

TEST 4: AMRAP Squats in 2min

     Recover 3min

TEST 5: AMRAP Pull-UPs in 1min

     1st 5 Pull-UPs- Strict Unbroken 

RULES & SCORECARD 

Support Deputy Costanzo

Thursday

E2MOM for 20min alternate b/n:

 5 Bench Press

 5 Back Squats

Add weight every set

Wednesday

EMOM for 21min:

 1st - 5 Strict Pull-UPs

 2nd - 20 Hollow Rocks

 3rd - 5 Ring Dips

 4th - 20 Russian Twist

TUESDAY

AMRAP in 10min of:

 5 Power Snatches (135/95)

 5 Box Jumps (30/24”)

Monday

4 Rounds for TIME of: 

 10 Deadlifts (225/155)

 25 Double Unders

 Anchor RUN

FUNday

TEAM WOD

AMRAP in 30min of:

 Pull-UPs

 Tire Flips

 Runs 

 Toes-2-Bar

 Sledgehammer Strikes

Scheme & Reps= TBD

7 Keys to Survivor Mindset

 1. Learn from History

 2. Physical Conditioning

 3. Think SURVIVAL

 4. Eliminate Emotional Traps

       Mental Paralysis

       Victim Mentality

 5. The Power of Focused Anger

 6. Maintain Hope

 7. Training

Thursday

0900 hrs.

5- 3min Rounds of:

10 Front Squats
10 Box Jumps
Row for MAX calories

Rest 3 min between Rounds

♀ 125-lb, 24" box
♂ 185-lb, 30" box

It's Happening...