Workout of the Day October 1, 2011

Warm up as normal.

as many reps as possible in 2 minutes of:
chest to deck burpees
2 minutes rest
as many reps as possible in 2 minutes of:
sit ups
rest 2 minutes
as many reps as possible in 2 minutes of:
walking lunges with a 10-45# plate held overhead
rest 2 minutes
as many reps as possible in 2 minutes of:
box jumps
rest 2 minutes
2 minute sprint, can be a run, bike or row.

Finish up with Tabata core or back squats 5-5-5-5. Keep the weight lighter. Pick a time for the tabatas.

Workout September 26, 2011

Warm up as normal

Part 1
3 Rounds
5-10 Pullups
15 push ups
15 squats
15 sit ups
15 Back Extension

Part 2
3-3-3-3-3
Deadlift
Start lighter and warm up and work your way up. Take about 15 minutes. If not comfortable with this lift, do shoulder press with the same rep scheme.

Part 3
21-18-15-12-9-6
Box Jumps
Kettlebell Swings
Sprint around the hall once
Rest 1 min between rounds

Box jumps can be subbed with step ups, but try to stick to the jumps.

Workout September 23, 2011

Warm up as normal.

Part 1
3 Rounds
10 Pull ups
15 push ups
15 sit ups
15 back extension

Part 2
4 Rounds
Stair run with sand bag
20 walking lunge steps holding a BA in front or overhead for increased difficulty
Run 2 times around 57 or 3 times around 58 (if it's not nice out 0.25 on treadmill, 0.75 on bike or 500M on the rower)
Rest 2 min between rounds

Put 50 lbs in the bags, run the tower twice at 58 or the stairs 4 times at 57. Use the handrail and touch each stair on the way down.

Workout September 18, 2011

You know it and love it, it's .......

HYDRANT MAN/WOMEN

Warm up..!! And dynamic stretching

Rounds                   1    2   3   4   5 6   7 8 9 10

Burpees                 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Deadlifts                10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 45lbs bar or 95lbs total)

Shoulder Press    10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 20-45 lbs each arm)

Hose pull/drag      1   1   1   1  1  1  1  1  1  1         Layout a length of 65, for those that missed s 400 that 2 sections.  Pull the lengths in using upper body / then run the hose back out so it’s ready for the next FF

Core Exercises

Cool Down!!!!!!!!!!!

Static Stretching, Make sure to really stretch out the shoulders.

Workout of the Day, September 15, 2011

Warm up.

Part 1
Tabata Run
8 Rounds
20 on 10 off
Set the incline on the treadmill to 12, or bike at least at 16 or row with it set to 10.

Part 2
1-1-1-1-1-1-1
Weighted Push up
Warm up with a few regular push ups. For this partner up, have one partner in the push up position at the top, and the other putting rubber plates on his shoulder region. One guy stays with and ensures the weights stay balanced. Work your way up in weight. Just do the 1 rep.

Part 3
3 Rounds
12 Narrow grip bench press
Take a narrow grip (narrower than normal) and use a lighter weight. The point of this is to be fast in thte movement.

Part 4
3 Rounds
10 pullups or incorporating jumping pull ups once failure happens
20 push ups
30 squats

Workout of the Day September 10, 2011

Warm up with a light 5 minute run, row, bike, step or skip. Follow up with joint mobility and light and fast stretching.

Part 1
3 Rounds 
5-10 pull ups
15 Squats
15 Kettlebell swings
15 Walking Lunge steps

Part 2
6 Rounds
Run
Max set of push ups right after the run on rounds 2, 4, and 6
Rest 2 min after each round

For the run: 2 laps around 57, 3 laps around 58
For the push ups, do chest to deck push ups, that is yuor chest should touch the ground on each rep of your push ups.

Part 3
Tabata core
8 Rounds
30 on 20 off 

Workout of the Day September 7, 2011

Warm up with a light 5 minute run, row, bike, step or skip. Follow up with joint mobility and light and fast stretching. This is a big one so make sure you are warm and your body is ready to do the work.

25 Burpees

50 Box Jumps

50 jumping pullups

50 Kettlebell swings

50 Walking lunge steps

50 Sit ups

50 shoulder press with 10-20# dumbells or an empty barbell

50 Back Extensions

50 Jump Ropes

25 Burpees

If you want to alter this do it. If you want to reduce anything, make it the jumping pull ups. If you want to do all the movement but want it scaled, cut the rep scheme in half, so 25 of everything.

Post: Stretch Shoulders, bum, legs and lower back.

Workout of the Day September 2, 2011

Warm up with a light 5 minute run, row, bike, step or skip. Follow up with joint mobility and light and fast stretching.

Part 1
Tabata Run 8 rounds
20 on 10 off.
Set the treadmill to 12 on the incline and go full out. These are meant to be full out efforts. They can also be done on a bike set to a minimum of 16, and 10 on the rower. 

Part 2
3 Rounds
25 Kettlebell Swings
25 Burpees
As a reminder, dumbells can be substituted for kettlebells. Use a 15-35# dumbell if you want to use them.

Part 3
3 Rounds
25 sit ups

Note: Rest 5 minutes between the rounds.