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