Greg: check this out and let me know what you think...
It work a fire schedule 48 on 96 off (2days/4days), so a 6 day cycle. I prefer to workout at home since I have better equipment then the fire station nd less chances of getting interrupted with emergency calls several times... Blowe s my tempte based on the Simplest Program you recommended.
I only perform one day at work along with another rest or active rest at work leaving me with 3 days solid days on my off and at home.
Clean & Jerk
Short Interval (Run/Row) usually CrossFit Endurance site
Floater (thrusters, weighted pull ups, weighted lunges, etc.)
Active Rest Day
Long Interval (Run/Row) usually CrossFit Endurance site.