“10-4 Good Buddy” The workout this week is a circuit based workout with set work and rest periods. The workout consists of 10 exercises repeated for a total of 4 laps. You’ll work for 40 seconds and rest for 15 seconds; meaning you’ll do exercise #1 for 40 seconds and rest 15 seconds, then do […]

This week’s workout will start with the bench press and end with an AMRAP (as many rounds as possible). Start by warming up to a heavy 3 reps of bench press and then complete 5 sets of 3 with the final weight that you choose. Give yourself about 90 seconds of rest between sets. You’ll end this workout with and 18min AMRAP. Enjoy!

Bench Press 5×3 (https://www.youtube.com/watch?v=vthMCtgVtFw)

AMRAP 18min
10 Dumbbell Clean & Jerks (https://www.youtube.com/watch?v=Z3zgdpt_LdI)
20 Burpee Box Jumps OR Step-Ups (https://www.youtube.com/watch?v=GLktGkmcvWE)
12 Cal Row OR 10 Cal Assault Bike

IAFF Center of Excellence for Behavioral Health Treatment and Recovery

The IAFF Center of Excellence for Behavioral Health Treatment and Recovery is a one-of-a-kind addiction treatment facility specializing in PTSD for IAFF members – and IAFF members only – who are struggling with addiction, PTSD other related behavioral health challenges to receive the help they need in taking the first steps toward recovery. It is a safe haven for members to talk with other members who have faced or overcome similar challenges.

Care for your unique needs

If you’re struggling with post-traumatic stress along with co-occurring depression, anxiety or substance abuse disorders, you need treatment from professionals who understand the fire service culture and the unique pressures of your job. The IAFF Center of Excellence connects you to best-practice, evidence-based therapies delivered by clinicians who understand the types of trauma you experience on a day-to-day basis.

Completely confidential treatment

Center staff cannot discuss your treatment with anyone — your fire department, family or friends — unless given explicit permission by you. This applies before, during and after your stay at the IAFF Center of Excellence.

Our Partner: Advanced Recovery Systems

With seven treatment centers across the United States, the continuum of care provided by Advanced Recovery Systems is unsurpassed. The IAFF has partnered with Advanced Recovery Systems to provide members with specialized treatment for the everyday stressors that trigger PTSD, behavioral health disorders and substance abuse.


13400 Edgemeade Rd
Upper Marlboro, MD 20772
(301) 327-1955