Workout of The Day December 30, 2012

Warm up good. 5 min cardio, bears, crabs and head to toe mobility.

Part 1

3 rounds
10 Push ups
10 Squats
10 Back Ext

Part 2

Bench Press
5-5-5-5-5

Work up to a challenging weight then work your sets of 5.

Part 3

3 Rounds

Max effort pull ups

If you can't do 8 unbroken pull ups, do the rows with the TRX. Rest at least 10-20 seconds for every rep.

Part 4

Tabata Core

Pick a level of work which causes poo cramps

Stretch, water. Yaaaaaaaaa!!!!!!!!

Workout of the Day December 25, 2012

Warm up good, include 5 min light cardio. Butts, Knees, bears, crab crawls. Do head to toe.

12 Days of Christmas

1 Stair run
2 Dips
3 Chest to deck Burpees
4 Pull ups
5 sit ups
6 push ups
7 squats
8 lunges
9 box jump/ step down (or sub step ups)
10 Wall balls
11 Kettle bell swings
12 Deadlifts

For this, add one movement at the end of each "round". So, do 1 stair run, 2 dips one stair run, 3 burpees 2 dips 1 stair run etc.

Have fun and drink plenty of water, then load up on turkey.

Workout of the Day December 22, 2012

 

Warm up sweaty. Do butts, knees, crabs and bears. Follow up with head to toe.

Part 1

3 rounds
10 pull ups
10 push ups
15 squats
10 back ext

Part 2

Push Press
3-3-3-3-3

Warm up with lighter weights and work up.

Part 3

Alternating Tabata

Burpees
Core work

This is tabata style, 20 on 10 off, 8 rounds of each movement, 16 total rounds. However, alternate after each 10 second brake. For example, 20 on of burpees, 10 sec rest, 20 sec of core work. For the core work you can choose sit ups, planks or whatever you want.

Workout of the Day December 17, 2012

Warm up sweaty. Do butts, knees and bears. Follow up with head to toe.

Part 1

3 rounds
10 pull ups
15 push ups
15 squats
10 sit ups
10 back ext

Part 2

Back Squat
 5-5-5-5-5

Start light and warm movement up. Add weight to get into your working sets.

Part 3

3 Rounds

15 Walking lunge staep
100 jump ropes
15 walking lunge steps
 15 Kettlebell Swings

Take large steps for the lunges, and keep the heels down on the swings. Try holding a rubber plate overhead while doing the walking lunge, they go from 10 to 45#, try one out.

Stretch and water.

Workout of the day December 14, 2012

Get sweaty. Butts, knees, crabs, bears. Follow up with head to toe joint mobility.

Part 1

3 Rounds
10 pull ups
5 push ups
15 squats
10 back ext

Part 2

Shoulder press
3-3-3-3-3

Start light and work your way up to working weights

Part 3

Bench press
8-8-8

Keep weight moving fast.

Part 4

4 Rounds
Sprint 1 there and back in bay
15 push ups
Sprint 1 there and back in bay
30 sit ups

Stretch and water. Ya!!

Workout of the Day December 9, 2012

 

So I watched Jane Fonda and learned a few things, and I don't think I am quite ready for moves with that much hip movement, so what you get is what I have below.

Warm up good, 5 min of cardio followed by head to toe joint mobility and some other moves you can think of from previous dynamic warm ups.

Part 1

3 Rounds
5 Push ups
5 Squats
10 Back Extensions

Part 2

Couch Stretch 2 min per side

Part 3

5 Min
Stairs carrying a heavy sandbag (make as heavy as possible)

Rest 1 Min

5 Min
15 Wallballs
20 Sit ups

Rest 1 Min

5 Min
5 Pull ups
10 Push ups

Rest 1 Min

5 Min
10 Kettlebell Swings
15 Squats

Stretch and water.

Workout of the Day December 6, 2012

Warm up good. Butts, knees, crawls, walking lunge and the 'ol couch,

Part 1

3 rounds
5 push ups
7 squats
10 Back Extensions

Do the couch stretch after part 1 is complete.

Part 2

Back Squat
3-3-3-3-3

Part 3

5 minutes
15 push ups
20 sit ups

Rest 2 minutes

5 Minutes
10 Pull ups or ring rows
20 squats

Workout of the Day December 1, 2012

Warm up good. Bears, crabs, spidermans. Head to toe. Yaaaa

Part 1

3 Rounds
5 Pull ups
10 Push ups
5 Sit ups
10 Squats
10 Back Ext

Part 2

Shoulder Press
3-3-3-3-3

Warm up light, just a bar. Work up to a challenging weight and start in. Tight bellys and straight legs.

Part 3

Dips
8-8-8

Part 4

Weighted Pull ups
1-1-1-1-1-1

Put a dumbell between your knees or ankles and pull up. Maybe even fashion something out of your webbing. Anyway, if your working on getting pulls, do 3 sets of 10 ring rows.

Tabata Core (if time permits)
20 on 10 off

Stretch and water, focus on shoulder.

Workout of the Day November 28, 2012

Warm up with bears, butts, knees, crabs and scorpions. Follow up with head to toe joint mobility. Consider couch after round 1.


Part 1

3 Rounds
10 pull ups
15 push ups
15 squats
10 Back Ext

Part 2

Back Squat
5-5-5-5-5

Ensure perfect form; chest up, knees out and weight on your heels. Watch each other and ensure your partners maintain form. Take care of each other. Weight used should be at the point where the 5th rep is difficult.

Part 3

Deadlift

3-3-3-3-3

Keep the weight here non maximal, these should not be easy, but not to the point where there is any break in your form. Focus here is to do these right, remember weight back on the heels and keep a tall chest.

Part 4

Tabata Core

8 Rounds
20 on 10 off
Pick one movement and stick to it for the whole round

Stretch and water. Remember, your mo gives you power!

Workout of the Day November 23, 2012

Warm up, no cardio. Bunny hops, butt, knees, bears, crabs and head to toe joint mobility. Move through this quickly, you should be warm after, maybe even a little sweaty.

Part 1

3 Rounds
10 pull ups
7 Push ups
15 Squats
10 Back Ext

Part 2

Couch Stretch 2 min a side

Part 3

This is a partner workout.

1) Run .7 miles or bike 2.1 miles + 100 sit ups. 2 people can be working at once

2) 50 Burpees while the other holds a plank

3) 50 push jerks the other holds still in the bottom of a squat

4) 80 Kettlebell swings while the other hangs from a pull up bar

The only reps that count of the movement is when the partner who is doing the hold is in the hold position. If they need a break and fall, say on the plank, the partner doing the burpees should stop. You may switch up which partner is doing what in any round.

Although there is only a single bullet fired, they still work in a team towards a common goal.

Workout of the Day November 20, 2012

Warm up good. Follow up with head to toe joint mobility, butt kicks, high whatcamacallits and bear thingys. Do the couch job too.

Part 1


3 Rounds
10 pullups
15 push ups
15 sit ups
7 squats
10 back extensions

Part 2

Push Press
5-5-5-5-5

Use a barbell. Stay upright in the chest. When dipping for the push part, keep weight on you heels and push your knees out. Keep a good pace through this, ensure enough time for part 3.

Part 3

12 Minutes
2 Stair runs with sandbag
35 Situps
20 Jump Squats

Stairs, run to the top of the stairs at the hall you are at, at 87, go into the hose tower. Use the hand rail, and only one stair at a time on the way down. Do this twice per round. A jump squat is like a squat, just jump at the top. Make the sandbag heavy.

Stretch and water are good things. Thank Wes for today's workout.

Workout of the day November 15, 2012

Warm up with 5 min cardio. Follow up with butt kickers, high knees, bear crawls at a minimum. Do head to toe joint mobility. Guys going to CFD tomorrow, do part 1 and 2, but be conservative with part 2 and 3.

Part 1

10 pullups
5 push ups
15 sit ups
15 squats
10 back extensions

Part 2

Deadlift
5-5-3-3-1-1

Remember, tall chests on this movement and drive those heels into the floor. Don;t look like a dog taking a crap in the woods. Keep form perfect. If you are concerned with your familiarity of this lift either keep it lighter or substitute a bench press.

Part 3

Burpees on the Minute

With a continuously running clock, do 1 burpee the first minute, 2 the second minute....
Go as long as you are able to make the number of burpees in that minute.

Leave enough time to stretch. Drink water.

Workout of the Day November 12, 2012

Warm up good. Include 5 min cardio, joint mobility and butt kickers, high knees, bear crawls and bunny hops. Do couch stretch after part 1.

Part 1

3 Rounds
10 pull ups
10 push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Back  Squat

3-3-3-3-3

Remember weight on back of foot, knees out and chest up. Go for form, if form stays good, try increasing the weight,

Part 3

8 min

100 Jump Ropes
15 Push ups
16 Walking Lunge

Stretch and water. Yaaaaaaaaa!!!!!!!!!!!

Workout of the Day November 4, 2012

Warm up good. 5 min light cardio. Butt kickers, high knees, bear crawls, crab crawls. Do the couch stretch for 2 min per leg.

Part 1

10 Pull ups
5 Push ups
15 squats
10 back ext

Part 2

20 min

10 Burpees
15 Kettlebell swings
20 sit ups

Substitute push ups for burpees if needed. Remember to keep your chest up and heels glued to the floor in the kettlebell swings.

Stretch and water.

Workout of the Day October 30, 2011

Warm up good. Include 5 min cardio, joint mobility and butt kickers, high knees, bear crawls and bunny hops

Part 1

3 Rounds
10 pull ups
15 push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Shoulder Press
5-5-5-5-5

Part 3
Tabata run or bike

8 rounds
20 on 10 off

Set incline on at least 10% and go as hard as possible on treadmill or a higher resistance on the bike

Part 4

3 max effort planks
One prone and one on each side. Rest PRN

Stretch and water

Workout of the Day October 27, 2012

Warm up good. Joint mobility. Include butt kickers, high knees, bear crawls.

Part 1

3 Rounds
10 pull ups
15 push ups
15 sit ups
15 squats
10 Back Ext

Part 2

5 Min Fast Walk with treadmill at max incline
Rest 60 sec
4 Min Kettlebell Swings
Rest 60 sec
5 Min of Step ups
Rest 60 Sec
4 Min of Farmers carry (heavy)

Do this workout on air. See how long you can go for.

Stretch and water.

Workoutof the Day October 22, 2012

Warm up good. That is all.

Part 1:

3 rounds

5 pullups
7 pushups
15 squats
15 back extensions


Part 2:

Today's workout is... Bromance.

Run 1/2 a mile
20 man makers
40 ring rows
60 kettle bell swings
80 push press
100 situps
Run 1/2 a mile

Partner up. Only one person working at a time.  Pick appropriate weights and ensure your form is good. The reps listed are total reps, not reps per person. This is a longer one.

Water + Stretching = Good

Workout of the Day October 19, 2012

Warm up good. Make sure shoulders are ready. Head to toe joint mobility, butt kicks, high knees and bear crawls please.

Part 1

10 Pull ups
7 Push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Deadlifts 
5-5-5-5

Part 3

Alternating Tabata

Run
Burpees
Total of 16 rounds. 8 of each movement

Alternate 20 seconds work, 10 seconds rest, alternate between movement. 
Example:  20 seconds run, 10 seconds rest, 20 seconds burpees

For the run, treadmill at least 10 % up and as hard as you can go.  Alternate with a partner, you can row or bike as an alternative to the run

Part 4

Thigh master.  As many squeeze-pumps as possible in 20 minutes

or

3 rounds
33 situps each round


Stretch and water. 

Workout of the Day October 14, 2012

Warm up good. Make sure shoulders are ready. Head to toe joint mobility and bear crawls please.

Part 1

10 Pull ups
7 Push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Bench Press
3-3-3-3-3

Warm up with lighter weight, tehn get into it with your working sets.

Part 3

Narrow Grip bench

8-8-8

Part 4

12 min
Run
max effort push ups

87 and 89 once around, 88 twice around building

Stretch shoulders. Water

Workout of the Day October 11, 2012

Warm up good. Include bunny hops, bear crawl, high knees, butt kickers and head to toe joint mobility. Consider the couch stretch. Ya.

Part 1
3 rounds
10 pull ups
15 push ups
15 squats
10 back extensions (cosider holding a plate)

Part 2
Deadlift
3-3-3-3-3
Ensure proper form. Warm up light and work heavier

Part 3
3 Rounds
25 sit ups

Part 4
3 Rounds
25 Kettle Bell swings

Stretch and water.

Workout of the Day October 6, 2012

Warm up good. Include bunny hops, bear crawl, high knees, butt kickers and head to toe joint mobility. Consider the couch stretch. Ya.

Part 1
3 rounds
10 pull ups
4 push ups
5 squats
10 back extensions

Part 2

20 minutes
Run
25 sit ups
15 push ups
10 squats

Run; 87 and 89 do 2 laps, 88 do 3

Part 3
Farmers carry max distance

Choose 2 heavy ish dumbells. Set 2 cones up 20 m apart. Carry the weights as far as you are able back and forth between the 2 cones. As soon as you put the weight down, you are done

Stretch shoulders, legs and bum after. Drink plenty of water today

Workout of the Day October 3, 2012

Fitness assessments today.

That is all.

WOD September 25

Warm up with a light jog and dynamic movements make sure you're good to go

Part 1
3 rounds
5 push ups
5 sit ups
5 pull ups
10 squats
10 back extensions

Part 2
This is done as a crew every member has to complete 100 Burpee pull ups. Only one member can be doing burpee pull ups at a time, while he/she is doing the pull ups, the rest of the crew is doing sit ups. You can break up how the pull ups get done in any way each person does 5, 10, 25 whatever you like but each of you has to do 100.

For those who don't know, a burpee pull up is a burpee except when you jump to the pull up bar and do a pull up then drop back down. So one burpee pull up is a push up, jump to pull up and down.

Part 3
If there is time load up the sled to 225 and each member drag it 20m twice.

Make sure you have time to stretch after!

WOD September 20

Good dynamic warm up of bear crawls, high knees, butt kickers and inch worm.

Part 1

3x

Push ups 10

Sit ups 10

Squats 10

Back extensions

Part 2

3x 

Run ( 87&89 twice around building, 88 three times around)

21 kettle bell swings 

12 pull ups 

Part 3

3 sets of max push ups

Stretch good after

WOD September 17 2012

September 17 2012



Part 1

3 Rounds
10 pull ups
10 push ups
10 sit ups
10 back ext

Part 2

Run
50 Squats
Run
40 Squats
Run
30 Squats
Run
20 Squats

For the run: 87, 89 -3 times around building
                   88 -4 times
Part 3

3 max planks one pick one side and do them all on that side

Workout of the day Sept 12, 2012

Warm up 10 minutes:
Skipping, light jog, rowing

Only one part today:
30 Push-ups
30 Bodyweight Squats
30 Step ups
100 Skip rope jumps
10 Pull-ups
30 Walking Lunges
87 and 89 4 laps
88 6 laps

Work at a pace you can do we're all tired and sore, but do the workout moving today will help with the stiffness and soreness.

Stretch lots and make sure to drink lots of water!!

Workout of the Day September 4, 2012

Warm up good, yeah. 

Part 1

3 rounds

10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2

Partner workout

20 minutes of:

7 burpees

7 kettle bell swings

7 wall balls

7 deadlifts

Only one guy can be working at a time. Organize it how you want.

Part 3

3 sets

Max effort push ups. 

Rest PRN

Stretch and all that good stuff

Workout the Day September 1, 2012

Warm up good.  Make sure shoulders are ready to go.


Part 1 -

3 rounds

10 pull ups
5 push ups
10 sit ups
10 squats
10 back extensions

part 2 -

dumb bell push press

2-2-2-2-2-2

Use dumb bells for push press. remember for this movement you can dip down and use your hips. Also, remember to keep weight on your heels and knees out on the dip.

part 3 -

4 rounds

Run
20 push ups

For the run, 87 and 89 -- 2 laps around the hall
For 88, 3 laps

Stretching and water

That is all.

Work out of the day - August 27 2012

Warm up all good and stuff.


Part 1:

3 Rounds

10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2:

3 minute Heavy Sled Drag - Minimum 185 lbs

1 minute rest

3 minute Push Press - use dumbbells and choose weight

1 minute rest

3 minute Tire Flips

1 minute rest

3 minutes Sandbag Stair Run 

1 minute rest

3 minute Kettlebell


Try to do this workout on air and make it last as long as you can.  Control your breathing and conserve during rest period.  Stretch + water = Good

Workout of the Day August 25, 2012

Warm up good

Part 1
10 pull ups
10 sit ups
10 squats
10 back ext

Part 2

Tabata push ups
20 on 10 off

Part 3

Run
20 Wall Balls
Run
20 kettlebell swings
Run
20 box jumps or step ups
Run
20 wall balls
Run
20 kettlebell swings
Run
20 box jumps or step ups

Runs: 87 and 89 once around the building, 88 twice around the hall

Stretch and water

Workout of the Day August 19, 2012

Warm up good. Excellent work to all Spartan Competitors.

Part 1

3 Rounds
10 pull ups
5 push ups
10 sit ups
10 squats
10 back ext

Part 2

Bench Press

5-5-5-5-5

Warm up at lower weights, then get into your working sets.

Part 3

Narrow Grip bench at 50-60% of heaviest set of 5

10-10-10

Part 4

Tabata Push ups

8 rounds of 20 on 10 off

If time permits, tabata sit ups with 20 on 10 off

Stretch and water.

Workout of the Day August 16, 2012

Warm up all good and stuff.


Part 1:

3 Rounds por favor.

10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions


Part 2:

Deadlifts

2-2-2-2-2-2
Warm up light. Get the movement down. Increase weight.


Part 3:

Death by 10 meters

Set up 2 cones 10 meters apart

Minute 1 - Run 10 meters
Minute 2 - Run 20 meters
Minute 3 - Run 30 meters
Et Cetura...

Go as many minutes as you can until you cannot make the number of laps


Stretching is good. Just not in the shower

Workout of the Day August 11, 2012

Start by getting warm. Today's has a lot of volume. Move with purpose to get it all in.

Part 1

2 rounds
10 pull us
5 push ups
10 sit ups
10 squats
10 back ext

Part 2

Teams of 2 to complete the following, with one person working @ a time

5 minute

Sled drag 185# there and back 25M cone spacing

5 min

5 manmakers. One does 5 then the other partner does 5

5 min

Farmers carry (heavy) 25M there and back

5 min

25M bear crawl then 10 wall balls

Part 3

Tabata sit ups

20 on 10 off

Workout of the Day August 8, 2012

Warm up good. Yeah!

Part 1

3 Rounds

10 pull ups
10 Squats
10 Back extension

Part 2

5 manmakers
50 Kettlebell Swings
5 manmakers
40 sit ups
5 manmakers
30 Burpees
5 manmakers
2x 20 meter sled drag with #135
5 manmakers
10 tire flips

Manmakers can be subbed with push ups. One thing to focus on in the kettlebell swings is to keep your heels glued to the floor through out the swing.

TB
Do the above. Cut numbers in half except the manmakers, but don't do manmakers, do push ups instead. If your feeling zesty, feel free to do all the reps.

Stretch shoulders, bum and hammies after.
Water is gooooood. Have a group hug.

Workout of the Day August 3, 2012

Get schvety, then follow up with high knees, butt kickers, bear crawls, inch worms, and front and back scorpions. Do head to toe joint mobility. Be ready to do the work.

Part 1

3 Rounds
10 pull ups
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2

Deadlifts     10-9-8-7-6-5-4-3-2-1
Wall Balls     1-2-3-4-5-6-7-8-9-10

Do 10 Deadlifts, then 1 wall ball, 9 deadlifts then 2 wall balls,..........

However, for each time you let go of the bar without completing the number of deadlifts in that round, or each time the ball hits the ground while doing wall balls and not completing the round, run around the building..
87 & 89 run around twice, 88 three times.


Part 3

As a hall, or crew, complete:

100 Burpees
Only one person working at a time.

Organize the work however you like, just finish the reps.
Not sure how much time you will have for this so move with purpose through out the workout.

Stretch and water is gewd.

Workout of the Day July 31, 2012

Warm up, get a little sweaty and go through joint mobility, include bear crawls and front to back and side to side leg swings.

Part 1

3 Rounds

10 pull ups

10 back ext

10 squats

Part 2

Push Press

2-2-2-2-2

Remember, warm up with a lighter weight, get used to the lift, then go heavier.

Part 3

4 Rounds

30 sit ups

Max effort push ups

Rest as needed between rounds, but go straight from the sit ups into the push ups

Stretch shoulders a lot after. Water is your friend

Workout of the Day July 23, 2012

Warm up and get sweaty. Include bear crawl, butt kickers, high knees, and head to toe joint mobility.

Part 1

10 pull ups
10 push ups
10 sit ups
10 squats
10 back ext

Part 2

Sled drag 7 attempts

Put 2 cones 20 meters apart. You have 10 seconds to drag the sled the 20 meters. Keep adding weight each round. Try to get it as heavy as possible but stay under the 10 seconds. Rest as much as needed between attempts.

Part 3

10-9-8-7-6-5-4-3-2-1 Deadlifts
2-4-6-8-10-12-14-16-18-20 Wall balls

Choose a deadlift weight which is on the lighter side. If you know how much you can lift for a heavy single, do 50% of that weight.

Stretch and water are good ideas. I''m not sure how long part 3 will take, so move with purpose and get it all done.

Workout of the Day July 18, 2012

Warm up good.Start off with joint mobility after a 5 min sweat session. Follow up with: Bear crawls, butt kickers, high knees and scorpions on belly and back.

Part 1

3 Rounds
10 Pullups
12 push ups
12 sit ups
12 squats
12 back ext

Part 2

This is a Partner workout. Read directions below. This may take longer than you think.

400 Jump ropes
100 Push Press
50 Tire Flips
Farmers Carry (see below)

This is a partner workout. Only one partner may work at once. For the tire flips, flip it back and forth to each other, remember to keep your chest up, avoid rounding your lower back and lean into the tire when flipping it.

Push press, remember you can use you legs and hips in a dip to help get the weight overhead. Choose a weight that will challenge you, try it with a barbell.

Farmers Carry, choose heavy dumbells. 87 and 89 2 laps, 88 3 laps around the building. Only one partner carries the weight at a time.

The reps listed are for both partners total reps. You can partition the reps however you like. or example you can each do 5 sets of 10 in the push press.

Stretch lower back and shoulders after.

Worokout of the day, July 15 2012

Warm up as normal. Be sweaty. Do joint mobility. Include butt kicks, high knees, bear crawls and scorpions. Call 87 with any questions. There is a lot of work here so move through quickly, remember the 5 min rest between 2 and 3.

Part 1
2 rounds
10 pulls
5 Push ups
10 Sits
10 Squats
10 Back ext

Part 2
12 min
Every minute on the minute complete:
2 Deadlifts
5 Burpees

Warm up the deads and get to a weight that works. 2 Guys can share a bar and one can start on the 30 seconds. Try to finish the lift and burpees in 20-30 seconds.

Rest 5

 Part 3
3 Rounds

Run
10 Box Jumps
Run
10 Wall Balls

Runs: 87 and 89 1 lap, 88 2 laps. This is a sprint!

Workout of the Day July 2, 2012

Warm up good. Joint mobility.

Part 1

3 Rounds
10 Pullups
10 push ups
10 Sit ups
10 Squats
10 Back Ext

Part 2

3 Rounds
10 Deadlifts 95-155#
10 Manmakers
Run

For the run, 87 and 89 twice around the bldg, 88 three times. For the manmakers, choose dumbells of a weight which will challenge you.

TB

Part 1 as above

Part 2

3 Rounds
10 sandbag ground to shoulder
10 burpees
Run

Workout of the Day, June 29, 2012

 

Warm up with and get schvetty, include bear walk. butt kickers, high knees, high kicks and head to toe joint mobility. Part 2 is courtesy of C platoon, I just D shifted it up.

Part 1

7-12 pull ups
10 push ups
10 sit ups
10 squats
10 sit ups
10 back extensions

Part 2

5 Rounds

 

7 Tire Flips

40M ft Farmer Carry (2 heavy dumbells)

40M Reverse Sled Drag (try 3 plates)

40M Sprint

10 Shoulder Press (bar bell 45-75#)

Put 2 cones out, 20 meters apart. Do a there and back for the 40M. Remember shoulder press there is no dip before driving the bar overhead. Also, remember to lean into the tire while flipping and use your legs, not your back. Face the plates and pull the sled backwards instead of forwards.

If there is time, try to fit in 3 max effort push up sets and rest 2-3 minutes between attempts. Ensure enough time after to stretch.

Workout of the Day June24, 2012

Warm up well. Get sweaty, include bear crawls, butt kickers, high knees and inchworms. Follow up with joint mobility.

Part 1.

3 Rounds
3-5 pull ups
10 push ups
10 sit ups
10 squats
10 back Ext

Part 2

This workout will be on air. Go to the low air alarm and time it to see how long it takes you to get there. Measure how hard you are working and how that could tranlate on the fireground.

Stairs with a sandbag and carrying a dumbell.
20 Push Press
10 Ring Rows

For the stairs, 88 and 89 one up and down per round, 87 do 5 up and downs and feel free to use the outside stairs. Remember to keep one hand on the railing.

Push press, use a bar with 45-75# on it or 2 dumbells 15-30#. Not sure how this will be with the mask.

Ring rows, 89 set the TRX up in the tower for a stable anchor maybe. If you feel uber strong try pull ups instead, this may be uncomfortable with the harness though.

TB

Do the above.

Spend any remaining time stretching. Actually stretch. Todays workout mimics many fireground activies, go hard and be safe.

Workout of the Day June 21, 2012

Warm up, get sweaty and do joint mobility.

Part 1

3 Rounds
7-10 pullups
10 Push Ups
10 Situps
10 Squats
10 Back Extension

Part 2

5 Rounds

Run
30 Box Jumps/ Step ups
30 Wall Balls

For the run, 87 and 89 go twice around 88 go 3 times. Scale the wall balls to 20 if you are feeling like it. Ensure a minimum of 30 minutes for part 2.

TB

Same run but do 15 of the wall balls and step ups.

Workout of the Day, June 16 2012

Get warm and sweaty. Do joint mobility.

Part 1

3 Rounds
6-10 pullups
5 push ups
10 sit ups
10 back Ext

Part 2

6 Rounds
Sled drag 20M with 4 plates
10 Burpees as fast as possible

Rest 2:30 between rounds

TB

Same as above but:
3 Plates
6 Burpees

Focus on a good warm up and stretching after.

Workout of the Day, June 5 2012

Ensure a schvety warm up. Joint mobility and a dynamic warm up.

Part 1

8-12 pull ups
10 push ups
10 squats
10 back extension

Part 2

4 min Alternating hand Sledge hammer strikes on a tire
4 min Kettlebell
3 min burpees
3 min sit ups
2 Min push press
2 min skip rope

Use a 45-75# barbell for the push press. Make a quick transition from one movement to the next, remember the clock doesn't stop.

Stretch well after please. Drink water.

TB

Do the above

Workout of the Day, May 31, 2012

Warm up well. Get a little sweaty and ensure your joints are ready.

Part 1

3 Rounds
6-10 pull ups
10 push ups
10 squats

Part 2

3 Rounds
Run
50 back extension
50 sit ups

Runs are this:
87/89- 4 laps around building
88- 6 laps around the building
If you want to alter this workout, don't change the run distance but do 30 reps of the sit ups and back extensions.

TB

Part 1 same as above.
B
Part 2
Run 2 laps
25 sit ups
25 back extension

Remember to stretch and drink water.

Workout of the Day, May 28, 2012

Ensure a good sweaty warm up. Follow up with joint mobility head to toe. Consider bear crawl, butt kickers and high knees as part of your warm up.

Part 1
3 Rounds
6-10 pull ups
5 push ups
10 squats
10 back ext

Part 2
This is a partner workout.
50 Burpees
50 tire flips
50 wall balls
100 jump ropes
100 sit ups

For all but the tire flips only one person will work at a time. The numbers posted are a total per team. Figure out how you want to break the reps down, for example do 10 sets of 5 for the 50 rep movements. Each person must do half the reps.

 There are a couple different options which can be employed for the tire flips. One guy can stand on each side and they can flip it back and forth. The other option is that both guys stand on the same side and flip the tire over together. Remember to lean into the tire and use your legs.

TB
All the same.
Only difference is your reps are
15 for the 50s

Stretch after. Actually take the time to do this. Water is your friend.

Workout of the Day, May 20 2012

 

"Roof Ladder O'Hell"

Warm up with a light 5 min run, row, bike , step or skip. Follow up with joint mobility and light and fast stretching. Be sweaty before you start the workout.

Part 1

3 rounds

6-10 pullups

15 squats

15 sit ups

Part 2
21-19-17-15-13-11-9
Push ups
Box Jumps
Back Extension

Sled Drag at end of each round 1-2-3-4-3-2-1 (see below)

For the sled drag, place 2 cones 20 paces apart. Add 3 45# plates. After your 1st round of 21 do 1 there and back with the sled, on the 19 do 2 there and backs, continue on to 4, pulling the sled after each round. After the round with the 4 there and backs, go to 3, 2 then 1.

For the box jumps, do box jumps with a 2 foot take off. A substitute for this is to do step ups, but I would like you to come to a complete stand at the top of the box.

After stretch bum, hamstrings and legs. Spend a minimum of 15 sec per hold.

Water is your friend. 

Workout of the Day, May 15 2012

Warm up. I mean really warm up. Get a little sweaty by running, biking, rowing or skipping. Follow up with joint mobility. Ensure knees, ankles, back and shoulders are ready. Focus on being ready for the work. Please have a really good warm up.

Run
5 tire flips
5 man makers
30 situps
Run
5 tire flips
5 man makers
30 situps
Run
5 tire flips
5 man makers
30 situps
Sprint one time around the hall

For the run: 87 & 89 twice around. 88 3 times around the building.
For the tire lift. Position your back like a dead lift but with a wider stance. Pick it up driving with the legs, all the while leaning into the tire, kneeing the tire can help keep the momentum moving to get it up, then flip it over. Practice in the warm up.

Spend any remaining time stretching.

TB

3 rounds
Run once around 89
2 tire flips
5 burpees
20 sit ups

Focus on being warm before. You can sub sandbag ground to shoulder instead of tire flips,but try the tire flips when warm before the workout first so you can see how they feel. If subbin sandbag, do 10 reps.

Workout of the Day, May 12 2012

 

“R.I.T”

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

Set up 2 cone 25 paces (meters) apart.

This is a partner workout. All the reps have to be complete and is a total for both people. You can break the reps down however you want, but do not move on to the next movement until you complete all of the previous movement. For example, do all the squats before moving onto the push ups. Only one of the partners may be working at once. Each partner should do half the total of reps.

In between each movement piggyback your partner. Do not run, be wise and take care of each other. Partners carry an equal distance.

100 Squats

Partner carry, 2 there and backs

80 push ups

Partner carry, 2 there and backs

60 sit ups

Partner carry, 2 there and backs

40 Shoulder presses (use 15-35# dumbbells or a total of 75# on a barbell)

Partner carry, 2 there and backs

20 Dead lifts  (95-135#)

An alternative for this if you are doing it alone is to half the number of reps and rest as needed. The partner carry can be substituted with walking that distance holding a dumbbell in each hand (45-55#) and only do one there and back.

If there is time after, do core work. Pick any you like.

8 rounds

40 seconds of work and 20 seconds of rest

Post, stretch shoulders, glutes, and lower back.

TB

  

40 Squats

Farmers carry, 1 there and backs with 35# dumbells

35 push ups

Farmers carry, 1 there and backs with 35# dumbells

30 sit ups

Farmers carry, 1 there and backs with 35# dumbells

20 Shoulder presses (use 15-35# dumbbells or a total of 75# on a barbell)

Farmers carry, 1 there and backs with 35# dumbells

Workout of the Day, May 7 2012

Warm up well. Ensure you have a bit of a sweat on and follow up with head to toe joint mobility. Focus on a through warm up. This component is vital to avoid injury and be prepped for the workout.

Part 1

3 Rounds
6-10 pull ups
15 push ups
15 sit ups
10 back ext

Part 2

Run
50 Squats
Run
40 Squats
Run
30 Squats
Run
20 Squats

For the run: 87 -2 times around the building
                    88- 3 times around the building
                    89- 2 times around the building

Another option for the run is 0.25 mi on the treadmill or 0.75 on the bike. One option is to cut the squats in half, but keep the runs the same distance.

Remember to stretch bum, hamstrings and legs well after. Use the remaining time to stretch.

TB

Do part 1 above

Part 2

15 min on bike
At the start of each minute sprint 15 sec, easy pace the remaining 45 sec

Workout of the Day May 4, 2012



Warm up as normal. This kid is a squatter!

Part 1

3 Rounds
6-10 pull ups
10squats
10 back ext

Part 2

Deadlift
3-3-3-3-3

Warm the lift up keep it light. Ensure form is good. Ensure enough rest between lifts. You will have 15-20 minutes to complete this.

Part 3

Tabata Ya

8 Rounds (of each movement)
20 seconds on, 10 seconds off

Hanging Knee raises or sit ups
Sandbag ground to shoulder
Push ups
Kettle bell swings

Remember, do 20 on 10 off for 8 rounds in one movement before going to the next for 8 rounds of 20 on 10 off. Get the sandbag pretty heavy. Chest up on the swings.

TB

Do part 1. For part 2, do a light bike till everyone is ready for Tabata. For the Tabata, do all the above but do the sit ups.

Workout of the Day April 26, 2012

Warm up as normal.

Part 1

3 Rounds
4 Push ups
6-10 pullups
10 Squats
10 Back Ext

Part 2

5 Min of: 30 sec skip rope (or step ups), 30 sec farmers carry
Rest 3 min
5 Min: bike, run or row (89 try to have someone on the rower)
Rest 3 min
5 min: 100M sand bag carry (30 large paces), 10 push ups
Rest 3 min
5 min: 10 Bench Dips, 20 sit ups

Remember the second part will take about 30 min.

Stretch after. Lots. Shoulders and legs. Hold each for a minimum of 15 sec.

TB
Do the above. Do the step ups. Bike. Be warm and ready for part 2

Workout of the Day April 21, 2012

Warm up as normal. Ensure knees, shoulders and ankles are prepped well for the work. Ensure you do a light run, or bike, increasing your rate prior to starting up. A really good warm up here will pay off.

You will need a BA and mask after the second part is done. We are going to see how long we can make 1000 psi last after the workout. Put it all on right away while you are still breathing heavy.

Oh, this is dedicated to Rick, the guy who asked for a ride in the pump instead of walking the 100M to the correct location.

Part 1

3 Rounds
6-10 Pull ups
10 squats
10 sit ups
10 back extension

Part 2

5 Rounds

Partner up with somebody, while one person is running 400M (0.25 miles ), the other will be doing burpees till the person on the treadmill finishes running the 400m. Then you switch. Each person should do 5 rounds of both running and burpees. The Longer it takes the person to run the 400M, the more burpees your partner has to do. So don’t slack and rescue them.

You can also bike 0.75mi instead of running.

After the last run is done, both you don the BA and see how long you can make your 1000 psi last while using air conservation techniques. Time it, this way you will know.

TB
See above (make a group of 3 and go at the same time as who you start with)

Stretch and H2Whoaaa after

Workout of the Day April 18, 2012

Warm up normal. Today we are doing to see how long 1000psi will last while we are working. Use spare BA and your masks. Try to get it on as soon as possible after part 2.

Part 1

3 rounds
6-10 pullups
10 squats
10 back extensions

Part 2

7 Rounds
10 push ups
10 sit ups
42 skip ropes (if there's no ropes 12 step ups to sub)

Part 3

Put BA on and do the following until 1000psi is used.
20 Step ups
10 Walking lunge
5 kettle bell swings

Time it and remember how hard you worked and how long your air lasted.

TB

3 Rounds
12 push ups
10 sit ups
10 squats
10 Back extension

Part 2

8 Rounds
Bike 0.25 mile sprint
2 min easy bike

Workout of the Day April 12, 2012

Warm up. Yeah.

Part 1

3 Rounds
6-10 pull ups
10 Squats
10 Back Ext
5 Push ups

Part 2

Deadlift
3-3-3-3-3

Part 3

12 Minutes
5 Man makers
7 Jump Squats with a 45# bar
10 Sit ups

Jump squats, put an empty 45# bar on your back, squat down and go up then jump at the top, only a couple inches.

TB

Part 1

3 Rounds
10 Push ups
10 sit ups
10 Squats
10 Sit ups

Part 2

10 Rounds
Bike 0.25mi
Rest 90 seconds

Stretch and H2Whoaaaa

Workout of the Day April 10, 2012

Warm up as normal.

Part 1

6-10 pullups
5 push ups
5 squats

Part 2

50 Squats
3 Sled drag drags there and back
50 Push ups
3 Farmers carry there and back
50 Box Jumps or step ups
2 Sled drags there and back
50 Kettlebell swings
2 Farmers Carry there and back
50 sit ups
1 sled drag there and back
50 Push press with a 45# bar
1 Farmers carry there and back

Addy asked for the sled and voila..  89, instead of sled drag (i think you don't have it yet) replace it with hose tower runs carrying a sandbag. Stack 3 45# plates on the sled (i think that's what we used before). Place 2 cones 20-25 paces apart for the there and backs. Use foam pails for the farmers carry.

TB
Warm up good. go through a couple of the movements below for a few reps, feel warm and ready.

20 minutes
Bike 0.5 mi
5 push ups
7 sit ups
10 squats

Repeat that sequence for the prescribed time. Keep a steady pace.

Workout of the Day April 5, 2012

Warm up as normal

Part 1

3 Rounds
10 Pull ups
10 Push ups
10 Squats

Part 2

Run 800M or bike 1.5mi or row 800M
10 Rounds
10 Sit ups
10 Back Extension or 10 Supermans or 10 kettlebell swings
Run 800M

Do the run, complete 10 rounds, do the second run. Consider doing 7 rounds as an option. Also consider switching between the back movements in different rounds if you like (eg, do back ext one then kettlebell the next)

Stretch back out big time.

TB
Warm up as normal

Part 1
3 Rounds
10 Push ups, 10 sit ups, 10 squats, 10 back ext

Part 2
Bike
20 Minutes
See how far you can make it. This should be at a pretty good pace and get a sweat going. This is not easy street.

Workout of the Day April 2, 2012

Warm up as normal.

Part 1

3 Rounds
6-10 pullups
10 push ups
10 sit ups
10 squats
10 Back Ext

Part 2

3 Rounds

Wall Balls
75#Sumo deadlift high pull or Kettlebell swings with 45-55lb
Box jumps or step ups
Push press 45-75# (use a bar)
Run or Bike or Row (89 stn rows)
Rest

Go through each movement for 1 minute then switch. Rest 1 min at end of each round. For example, wall balls for 1 min then move to kettlebell swings for 1 min etc....

TB
Make sure to warm up on bike followed by joint mobility.

Part1
8 Rounds
Bike
20 on 10 off
These are sprints

Part 2
3 rounds
Max effort push ups

Part 3
3 max effort planks

Workout of the Day March 27, 2012

Warm up as normal

25 Burpees
Run 2 times around 87/ 89, 3 times around 88. Carry a medicine ball or sandbag.
25 Pullups or ring rows. 89 bent over dumbell rows, 12 per side
Run 2 times around 87/ 89, 3 times around 88. Carry a medicine ball or sandbag.
25 Push ups
Run 2 times around 87/ 89, 3 times around 88. Carry a medicine ball or sandbag.
25 Squats
 Run 2 times around 87/ 89, 3 times around 88. Carry a medicine ball or sandbag.
25 Burpees

For the carry on the run, don't use more than 20-25#. Could also consider a 25# plate. The carry on the run is optional, just running is good. If you do carry, try the ball, or bag, on the shoulder. Scale back the burpees to 15 if needed, but do 15 in all rounds.

TB
3 rounds
10 push ups
10 sit ups
10 squats

Part 2

Walk on treadmill at a good incline, near max incline.
5 rounds
2 min on
2 min off

Call with any questions. Get a really good stretch in.

Workout of the Day March 25, 2012

Warm up as normal.

Part 1 

3 Rounds
10 Pull ups ( I know, it's coming 89 )
5 Push ups
10  sit ups
10 squats
10 Back ext

Part 2

3 Rounds
1 Minute of Push Press (lighter than 95#)
1 Minute of skipping or box jumps or step ups
1 Minute of Burpees
Run 0.5 mi or bike 1.5mi or row 800M
Rest 3 Min

Use a barbell or dumbells for the push press. 89, take the barbell from the ground.

TB

3 Rounds
10 push ups
10 sit ups
10 squats

Part 2
 Bike
6:00 of sprint .20mi in each minute (make the .20 and rest the rest of the time left in each min)
rest 3 minutes
4:00 of sprint .20mi in each minute (make the .20 and rest the rest of the time left in each min)
Rest 2 min
2:00 of sprint .20mi in each minute (make the .20 and rest the rest of the time left in each min)

Workout of the Day March 20, 2012

Warm up as normal.
 
Part 1:

3 Rounds
10 Pull ups (sorry 89, your pull up station is coming)
10 Sit ups
10 Squats
10 Back extension or good mornings

Part 2

3 Rounds
Run 2 times around 87 & 89 station, 3 times around 88 (or 0.25mi on the treadmill)
12 Man makers (Lt. DL do push ups)
21 Kettlebell swings

Sub burpees for manmakers if needed.

If time permits, 2 max effort prone planks with 2 min rest between attempts

TB

Part 1
10 of each: ring rows, push ups, sit ups, squats, back ext.

Part 2
6 Rounds
2 min on..... 1 min off
Consider Walking on treadmill at or near max incline for a change of pace if desired.

Workout of the Day March 16, 2012

Warm up as normal.

Pay attention to the workout for your hall.

Part 1: Everyone

10 Push ups (not 89 stn)
10 Sit ups
10 Squats
10 Back extension or good mornings

Part 2: 87,88 Stn

5 Rounds
Max effort pullups
Max Effort Bench press

Rest as needed. This is not a race. Ensure a maximal effort on each movement each round. Use the TRX and ring row if you're still working on pull ups.

Part 2: 89 Stn

8 Minutes
15 Hand release push ups
12 Kettlebell swings

Hand release push ups are when you lower yourself to the ground, once chest and thighs come to rest on the ground, raise and lift the palms and then push up. Call with questions. Remember dumbells can be used as kettlebells.

Part 3: 89 Stn

Tabata core. Pick a work rest ratio and giver'.

TB: Part 2

6 Rounds
Bike
2 min on..... 1 min off

Call with any questions.

Workout of the Day March 12, 2012

Warm up as normal.

Part 1

3 rounds
4-10 pull ups
10 push ups
10 squats

Move through this quickly.

Part 2

Deadlift
3-3-3-3-3

Warm up with lighter weights. Ensure your form is good. I don't want anyone looking like a dog pooing in the woods when they are lifting. Ensure enough rest between lifts.

Part 3

3 Rounds
Run 0.5 mi or bike 1.5 mi or row 800M or bike 4 min (on spin bikes)
50 Back Extension
50 sit ups

Use a ball and secure feet for back ext. Consider good mornings or supermans (ask about these). If anything needs to be altered, consider cutting back to 35 back ext.

Workout of the Day March 9, 2012

Warm up as normal.

Part 1

3 rounds
4-10 pull ups
10 push ups
10 squats
10 Back Ext

Part 2

Shoulder Press
5-5-5-5-5

This should be a little heavier of a weight. Remember warm up with lighter weights and move up.

Part 3

Heavy Regular width Bench Press
3-3-3-3

Consider couple warm up sets.

Part 4

Narrow Grip Bench Press
15-15-15

This should be lighter.

If Time Permits, Tabata core

Stretch shoulders and chest post.

Workout of the Day March 4, 2012

Warm up as normal. Ensure shoulders are ready.

Part 1

3 Rounds
5 Squats
10 sit ups
10 back extensions

Part 2

Back Squats
3-3-3-3-3

Weight isn't too heavy today. Get on the barbell and ensure all are done correctly. Keep a fast pace between lifters.

Part 3

15 Minutes
5 Pull ups
10 Push ups
15 Squats

Stretch bum, hammys, and shoulders.

Workout of the Day March 1, 2012

Warm up as normal

Part 1

4-10 pullups
10 back extension
10 Squats

Part 2

50 Push ups
75 sit ups
Run 800M
75 push press ( use 5-25lb dumbells or a 45# barbell )
300 jump ropes

Guys, please try the empty barbell for the push press.

Stretch and agua azule

Workout of the Day February 25, 2012

Warm up as normal.

Part 1

3 Rounds
4-10 Pull ups
10 push ups
10 sit ups
10 squats
10 Back extension

Part 2

15 minutes

Run 0.12 mi or bike .36 mi or 200 m Row
5 Wall balls
Run 0.12 mi or bike .36 mi or 200 m Row
10 wall balls
Run 0.12 mi or bike .36 mi or 200 m Row
15 wall balls
Run 0.12 mi or bike .36 mi or 200 m Row
20 wall balls
Run 0.12 mi or bike .36 mi or 200 m Row
25 wall balls

When you make it through the list once, start again at the top. Remember, wall balls to a 10' target.

If there's time Tabata core. Pick a work rest ratio and have at 'er.

Stretch and H2Whoaaaaa

Workout of the Day February 22, 2012

Warm up, joint mobility.

Part 1

3 Rounds
10 push ups
10 sit ups
10 back extension
5 squats

Part 2

10 Rounds
Run, Bike, Row
30 Second sprint
60 Seconds Rest
Multiple people can use one apparatus. Start on the 45 seconds for the second partner.

Part 3

7 Rounds
15 Air squats
5 Pullups or 10 Ring rows

Workout of the Day February 17, 2012

Warm up as normal

Part 1

3 Rounds
2-10 pull ups
10 Squats
10 Sit ups
5 push ups
10 Back Ext

Part 2

Run, Bike, Row
30 Second sprint
90 Seconds Rest
Multiple people can use one apparatus. Start on the 1 minutes for the second partner.

Part 3

Burpees on the minute
One burpee the the 1st min, 2 the 2nd min, 3 the 3rd min.... go until you can't make the number of burpees required in that minute

Do core work if time permits.

H2Whoaaaa

Workout of the Day February 14, 2012

Warm up as normal

Part 1

3 Rounds
2-10 pull ups
10 squats
10 Back Extension

Part 2

Run, Bike, Row, Step
4 minutes on......... 3 minutes off
2 minutes on......... 30 seconds off
1 minute on .......... 3 minutes off
2 minutes on......... 30 seconds off
4 minutes on.......... Done

Part 3

2 Minutes Kettlebell swings
Rest 4 minutes
6 Minutes
10 Push ups
10 sit ups

Move with purpose through this today. Don't dawdle through the warm up and part 1. Those are there to just get you warm.