Fire/Law/Military

Happy New Year!
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Thank you to all who follow and support BHF! We look forward to delivering more content surrounding our principles of self-reliance, personal growth, and knowledge seeking. Keep working tirelessly throughout the year to improve and learn so that you can forge a more resilient and formidable version of yourself!
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A big thanks to all of our partners and brands we continue to support and work with:










vanguard.project
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Special thanks to for all of the amazing 📸!
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It isn’t going to do itself! Human minds will seek the path of least resistance. Just JUMP into it and get it done!
Train today for tomorrow’s unknown ‼️🤘

Today’s Training:

STRENGTH:
Dynamic warmup
Shoulder stability work
Hip mobility exercises
Front squat 5x5 @85% 1RM
Overhead press 5x5 @85% 1RM
Deadlift 5x5 @85% 1RM
Biceps/triceps 3x10 of choice

ENDURANCE:

1 hour plate carrier run (20lb) in terrain for distance

TACTICAL CONDITIONING:

Day off

REHABILITATION:

ROMWOD mobility work
Theragun work
Foam roller massage
Lacrosse ball release


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I want this to be clear.

I BACK THE BADGE‼️‼️‼️

Law enforcement will always be welcome and protected wherever I am.

Train today for tomorrow’s unknown ‼️🤘

Today’s Training:

STRENGTH:
Dynamic warmup
Shoulder stability work
Hip mobility exercises
Bench press DB 5 x 10 AHAP
Barbell row 5 x 5 @ 90% 1RM
Suitcase deadlift 5 x 5 AHAP
Plate carrier pull-ups 3x10
DB shrugs 3x10 AHAP

ENDURANCE:

E3MOM
200m sprint with plate carrier 20lb, use remaining time to walk back to start.

TACTICAL CONDITIONING:

Day off

REHABILITATION:

ROMWOD mobility work
Theragun work
Foam roller massage
Lacrosse ball release


:8

Podcast season 1 episode 4 drops tonight🤘‼️🇺🇸 “Downrange with Bomb/Arson Deputy Dan Wilson. Subscribe, rate and share. Link in bio👆

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Training this difficult is easier when done as a team. Enduring together builds camaraderie. If you can’t find others to train with. Reach out to others with the same goals.
Train today for tomorrow’s unknown ‼️🤘

Today’s Training:

STRENGTH:
Dynamic warmup
Shoulder stability work
Hip mobility exercises
Front squat 5x5 @ 85% 1RM
Barbell press 5x5 @ 85% 1RM
Deadlift 5x5 @ 85% 1RM
Biceps/triceps 3x10 of choice

ENDURANCE:

Day off

TACTICAL CONDITIONING:




Rower
DB ISO bench press AHAP
Weight vest chin-ups
Sandbag getup 60lb
Assault bike
KBS 53lb
Sandbag load/unload 100lb
Landmine clean&press 45lb

REHABILITATION:l

ROMWOD mobility work
Theragun work
Foam roller massage
Lacrosse ball release


:8

Eat the elephant one bite at a time. Program your workouts beyond your perception. If you set out to do things that make you doubt you can complete it you are in the right zone.
Train today for tomorrow’s unknown ‼️🤘

Today’s Training:

STRENGTH:
Dynamic warmup
Shoulder stability work
Hip mobility exercises
Bench press DB 5 x 10 AHAP
Barbell row 5 x 5 @ 90% 1RM
Suitcase deadlift 5 x 5 AHAP
Plate carrier pull-ups 3x10
DB shrugs 3x10 AHAP

ENDURANCE:

45 min run for distance

TACTICAL CONDITIONING:

Interval Assault bike
For 30 minutes
:30w :30r goal is over 300 calories


REHABILITATION:l

ROMWOD mobility work
Theragun work
Foam roller massage
Lacrosse ball release


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Just got my “Murph” gear‼️🤘 Every Memorial Day and run the Murph Challenge as a 501(c)3 to raise funds. It is a worthwhile cause and an ass kicker of a workout!!!
Train today for tomorrow’s unknown ‼️🤘

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Tier 1 Talks episode 3 just dropped. ✅ it out👇 https://podcasts.apple.com/us/podcast/tier-1-talks/id1508407583 =b9e5b271-bf1e-468e-b585-212dcab5528f

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It isn’t going to do itself. Didn’t feel like lifting. Did it. Didn’t feel like running, knees hurt. Did it. Didn’t feel like working the circuit. Did it. Life is a choice. Half ass, fat ass or bad ass. You decide.
Train today for tomorrow’s unknown ‼️🤘

Today’s Training:

STRENGTH:
Dynamic warmup
Shoulder stability work
Hip mobility exercises
Front squat 5x5 @ 85% 1RM
Shoulder press 5x5 @ 85% 1RM
Deadlift 5x5 @ 85% 1RM
Shoulders 3x10 all 3 heads
Biceps/triceps 3x10 of choice

ENDURANCE:

3 mile run for time (24:00 is goal)

TACTICAL CONDITIONING:




24’ HIIT circuit:40w :20r
Rower
Sandbag pushups 60lb
KBS 53lb
Abmat sit-ups
Assault bike
Sandbag up and overs 100lb
Plyometric pull-ups
Landmine halo 25lb

Upon completion 17’ rope climb

REHABILITATION:

ROMWOD mobility work
Theragun work
Foam roller massage
Lacrosse ball release


:8

There are a lot of distractions going on. Don’t lose your focus. Just because there are chaotic events happening doesn’t mean you stop training. Get after it!!
Train today for tomorrow’s unknown ‼️🤘

Today’s Training:

STRENGTH:
Dynamic warmup
Shoulder stability work
Hip mobility exercises

Day off

ENDURANCE:

4 mile ruck in varying terrain 45lb.

TACTICAL CONDITIONING:





4 rounds for time
1600m assault bike
400m sandbag run 60lb
REHABILITATION:

ROMWOD mobility work
Theragun work
Foam roller massage
Lacrosse ball release


:8

DON’T LIKE WITHOUT READING!!!
Our country is hurting and we are partly at fault. Putting on an insignia or badge over your heart comes after you take an oath of service. That oath is a creed of service to our citizens and your brotherhood. That oath means we will police ourselves in our conduct and competence. The problem we have in America has been going far too long. Don’t expect someone else to w**d your lawn. We all get framed as guilty by the actions of our “w**ds”. Police ourselves and be the best we can be. No longer can we tolerate compromising behavior. It is below the expectations of those we serve. Train today for tomorrow’s unknown ‼️🤘

Today’s Training:

STRENGTH:
Dynamic warmup
Shoulder stability work
Hip mobility exercises
Back squat 5x5 @85% 1RM
Bench press 5x5 @ 85% 1RM
Barbell row 5x5 @ 85% 1RM
Plate carrier pull-ups 3x10
DB shrugs 3x10 AHAP

ENDURANCE:

4 mile plate carrier terrain run
Goal is 10:00 miles

TACTICAL CONDITIONING:

Day off

REHABILITATION:

ROMWOD mobility work
Theragun work
Foam roller massage
Lacrosse ball release


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