JFRD Tactical Strength and Conditioning

JFRD Tactical Strength and Conditioning Tactical strength and conditioning for firefighters.

Some recent R324 PT photos and todays AM WOD:4 rounds of:50-yard farmers carry w/45 # jerry can sandbagsSand Kettlebell ...
01/10/2025

Some recent R324 PT photos and todays AM WOD:

4 rounds of:
50-yard farmers carry w/45 # jerry can sandbags
Sand Kettlebell Swings x 15
Sand Med Ball squat and toss x 10
Run 400m

then

1 mile run (3 laps) w/ruck plate carrier 10lbs
Lap 1 10 burpees
Lap 2 20 push ups
Lap 3 30 squats

R-324 AM PT30 minute AMRAP30 # weight vestWall Ball 20 # x 10Pike Pole Presses 45 # bar x 10Stairs
12/10/2024

R-324 AM PT

30 minute AMRAP

30 # weight vest
Wall Ball 20 # x 10
Pike Pole Presses 45 # bar x 10
Stairs

R 324 AM PTFunctional Warm-up - 10-20 yards, Knee to Chest w/Lunge, Inch Worm, Single Leg Toe Touch, Spiderman Crawl, Hi...
12/05/2024

R 324 AM PT

Functional Warm-up - 10-20 yards, Knee to Chest w/Lunge, Inch Worm, Single Leg Toe Touch, Spiderman Crawl, High Knees x 2, Butt Kickers x 2, Bear Crawl

Then

1 mile TT, right into 3 towers each followed with 10 decline push-ups, then 3 towers each followed with 10 burpee step ups.

Core: Lemon Squeezers x 10, push up position alternating knee to elbow x 3 rounds

R324 AM PT 2 mile ruck run/farmers walk with 10 # weight vest, sand bags 60 #/40 #, sand jerry cans 45 #, sand kettle be...
12/04/2024

R324 AM PT
2 mile ruck run/farmers walk with 10 # weight vest, sand bags 60 #/40 #, sand jerry cans 45 #, sand kettle bells 35 #. Lightest carry 80 #, heaviest 130 #. Everyone alternated carries. Also added some push ups, planks, wall sit.

R-324 am PT
11/25/2024

R-324 am PT

11/25/2024

R324 am PT

Warm-up: Jumping Jacks x 15, 8 count Bodybuilders x 3, 3 rounds

then

:30/:30 Circuit, 3 rounds with weighted vest 10 #

Sandbag Squats 60 #
Sand KB Swings 35 #
Sandbag Cleans 40 #
Sand Med Ball Wall Ball
300m Run (1st round run around burn building, 2nd round run and do stairs plus 3 burpees, 3rd round run and do stairs plus 5 burpees)

Complete as many reps as you can in :30 sec, rest :30 sec then move to the next exercise. Run after you complete all 4 sandbag exercises, start over, 3 rounds.

R-224 AM PT30 min AMRAP (circuit set up at airplane prop, running between exercises around perimeter)KB Swings x 10run (...
10/17/2024

R-224 AM PT

30 min AMRAP (circuit set up at airplane prop, running between exercises around perimeter)

KB Swings x 10
run (60m)
Bear Crawl/Push Ups (40 yards, 1 push up per 10 yards) add 1 per round
run
Ball Slams x 10
Run
Walking overhead lunges (25 # bumper plate, 40 yards)
Run
Farmers Walk 50 # DBs (40 yards)
Run (repeat)

Core: Alternating Elbow Planks, Pull Up Bar Dead Hangs, :30 sec each, 4 rounds

09/15/2023

R-123 am PT

40 min AMRAP

Modified Burpee - burpee, split jump right/left, squat jump x 5
Hand Release Push Up, knee to elbow R/L, hand release push up x 5
Run 400m
Repeat cycle for 40 min

Address

Fire Fighter Memorial Drive
Jacksonville, FL
32246

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 8pm
Saturday 8am - 12pm
Sunday 8am - 5pm

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