Workout October 28, 2011



Warm up as normal. Ensure joint mobility is completed.

Part 1

3 Rounds

Wall Balls to 10' Target
75# deadlift or sumo deadlift high pull if you know it.
Box Jumps
Push Press with 45-75# barbell
Row, bike, run or skip
Rest

Spend 1 minute at each movement then move onto the next. Go down the list to the rest, then rest for 1 minute. Do this for 3 rounds.

Part 2

Tabata core
Pick a work to rest ratio, however keep to doing one movement. Eg, sit ups, plank etc.

Water is good.

Workout of the Day October 25, 2011

Warm up.

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

Part 2


3-3-3-3-3-3-3

Back Squats or Deadlifts (if you don't know either lift, pick one you are comfortable with and do it)
Rest 60 seconds between lifts, start with light weight and work your way up.

Part 3

8 Minutes

5 brupees
10 Kettlebell swings

Drink water and stretch

Workout of the Day October 20, 2011

Holy smokes, I'm on holi-daze. I had no idea when D shift was on. Well here we go for today.

Warm up as normal. Today we are going to Tabata it up.

Part 1

Tabata Run
Set the treadmill to 12 on the incline and giver, or the bike to at least 16 or the rower to 10. Skipping is also an option. Do 8 rounds of 20 on 10 off.

Part 2
Tabatas on D

Pull ups
Push ups
Sit ups
Squats
Skip

Do 8 rounds of each movement at 20 seconds on 10 seconds off. Finish all 8 rounds of one movement before moving on to the next one. So do all 8 rounds of 20 on and 10 off of pull ups then move on to the push ups.

After take time to stretch. Focus on shoulders and bum. Water is goooooood.

Workout of the Day October 12, 2011

Holy smokes, I was away on holidays and forgot to post a workout for last shift. I apologize for that, but I know that this one will make up for it for you.

Warm up as normal, 5 min bike, run, row, skip or step. Follow up with joint mobility and light and fast stretching.


You will need a sled loaded with 3- 45# plates, and 2 full class A foam pails. Set up 20 cones 25 meters (paces) apart. Use this distance for your there and backs.

50 Squats
3 Sled there and backs
50 Push ups
3 Farmers carry there and back (foam pails)
50 box jumps
2 Sled there and backs
50 Kettlebell Swings
2 Farmers Carry there and backs
50 sit ups
1 Sled there and back
50 Push Press with 45# bar
1 Farmers Carry there and back

After, stretch shoulders, lower back and legs. Water is good.

Workout of the Day October 4, 2011

Warm up as normal.

Part 1

Shoulder Press
3-3-3-3-3

Warm up with lighter weights then get into it. Start to count your rounds once you are warm. This should take around 15 min.

Part 2

21-15-9

Pull ups
Duffel bag lift from ground to shoulder then shoulder to overhead
Wall Balls
Farmers Carry, 2 class A foam pails. One there and back in the bay at the end of each round.

Pack duffel with at least 50lbs, and use a 16-20lb med ball for the wall balls to a 10' target.

Part 3
Tabata core
Pick a movement and time frame