Workout of the Day December 28, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
10 situps
10 squats
10 back ext

*** Couch Stretch ***

Part 2

Back Squat

3-3-3-3-3

Part 3

5 Rounds

Run 0.31 mi or bike 2 min hard or row 500 m
15 Squats with Dumbells followed by a push press (so squat, stand, and go into a push press)
Rest

Rest after each round exactly how long it took you to complete the round. If it take 3 min to complete, rest 3 min before starting the next round.

Move quickly through the work, there is lots to do.

Workout of the day December 25, 2013

Bike, row, run 5 min, do good head to toe.

Part 1
10 push ups
10 sit ups
10 squats

“12 DAYS OF CHRISTMAS”

1 Sled Drag There and Back 20m (if too cold or snowy change this to stairs)
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats
8 Walking lunges with plate overhead (each step = 1)
9 step ups
10 wall balls
11 kettlebell swings
12 Man makers

This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.

Put 3 plates on the sled. Use it outside. Deadlifts pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.

Not sure on the time frame, but if there is is some of the aforementioned, hit up some core work.

Workout of the Day December 20, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
5 Push ups

10 sit ups
15 squats
10 back ext

Part 2

Shoulder press

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

Part 3

Partner workout

6 Min
Max effort push ups
80 M shuttle run (shuttle 10M there then back for 2)
Perform as many push ups as you can while your partner does the shuttle. Then switch

Rest 2 Min

6 Min
Max rep wall balls
200M row or 0.12mi sprint (run)
Do wall balls till partner finishes row, then switch. I would prefer to see you row.

Workout of the Day December 17, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
15 squats
10 back ext

*** Couch Stretch ***

Part 2

6 Rounds

2 Min to Complete:
Row 250M or run 0.15 mi or bike hard for 60 Sec
10 Kettlebell Swings
Max effort sit ups in time remaining

Rest 1 min between rounds

So in 2 minutes, complete the distance of your selected mode of travel, complete the 10 kettlebell swings, then do sit ups till the 2 minutes in that round are up. Rest the 1 minute, then repeat.

Have fun. Water is good.

WOD dec 12

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

Part 2
Squat 2-2-2-2-2

Part 3
6 rounds of
2 min of as many reps of
5 pull ups
10 push ups
15 air squat
Rest 1 min then do next round

Workout of the Day December 9, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
7 push ups
10 sit ups
15 squats
10 back ext




Part 2







10 Minutes to establish a heavish:
2 rep push press

Part 3
20 Minutes (alternating exercises)

10 Burpees
13 Kettlebell swings

The first minute perform 10 burpees, rest till the minute is up, then the next minute perform 13 kettlebell swings, then rest the rest of the minute. Then back to burpees. I'm sure you get the idea. Scale back the number of reps as needed, you should be able to complete all the reps. If you scale back, try not to cut the reps back again mid workout just cause you are tired.

WOD Dec 1 2013

WOD December 1 2013
Since we're working December 1st this year I thought we should start it out with a little 12 days of Christmas!

Bike, row, run 5 min, do good head to toe.

Part 1
10 push ups
10 sit ups
10 squats

“12 DAYS OF CHRISTMAS”

1 Sled Drag There and Back 20m (if too cold or snowy change this to stairs)
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats
8 Walking lunges (each step = 1)
9 box jumps
10 wall balls
11 kettlebell swings
12 Deadlifts

This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.

Put 3 plates on the sled. Use it outside. Deadlifts pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.

Not sure on the time frame, but if there is is some of the aforementioned, hit up some core work.


Water is good, yeahh

Workout of the Day November 26, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
2 Pullups
5 push ups
10 sit ups
7 squats
10 back ext

**** Couch Stretch ****

 Part 2

4 Rounds
Run .31 mi or bike 2:30 or row 500M
10 Walking lunge steps holding a plate overhead
20 Push ups

***Then***

3 Rounds
Run 0.25 or bike 2;00 or row 400M
10 Goblet Squats
20 Ring Rows

There is no break between the 2 sections of part 2. This is a big workout, so be sweaty and ready before starting. There is a cap of 30 minutes to complete everything.

Stretch and water is good.

Workout of the Day November 23, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
2 Pullups
5 push ups
10 sit ups
7 squats
10 back ext

**** Couch Stretch ****

Part 2

In 20 Min Find a heavish:

2 Back Squat + 1 behind the neck Push press

Do 2 back squats, then perform one push press from behind the neck. Work at this for 20 min and challenge yourself. Watch the video for a visual on the push press. Notice when he lower the bar back down, he absorbs it with his legs.

Part 3

20 Min

5 Pull ups/ ring rows
10 Push ups
15 Back Squats

Workout of the Day November 18, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

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

Part 2

 Bench Press

10-7-5-3-3-2-2-2

Part 3

10 Min
7 Push Press ( use a barbell or dumbells )
10 Goblet Squats ( use a kettlebell )
15 Medicine Ball Sit ups

Med ball sit ups, hold the ball above your head on the floor, then sit up while holding the ball.

Water is good.

Workout of the Day November 15, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
5push ups
15 sit ups
10 squats
10 back ext

**** Couch Stretch ****

Part 2

Back Squat

2-2-2-2-2-2-2

Part 3

4 Rounds

1min Burpees
30 sec rest
1 Min kettle bell swings
30 sec rest
1 min jump rope

30 Sec rest

Workout of the Day November 10, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

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

Part 2

Shoulder Press
 3-3-3-3

Part 3

Row 500M
---then---
21-15-9
Wall balls
pull ups/ ring/ body rows

Do 21 of each movement, then do 15 of each then 9.

Workout of the Day November 7, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

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

Part 2

6 Rounds

In 3 Minutes:

8 Goblet Squats
12 Hanging Knee raises
Row 200 Meters

You will have 3 minutes to complete the 8 goblet squats, 12 hanging knee raises and the row, once you complete that, you rest till 3 minutes has elapsed, then start the next round.

Stagger start on the minute or 2nd minute to accommodate the rower for everyone. Remember, the harder you work, the more rest you get.

Workout of the Day November 2, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

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

*** Couch Stretch after part 1 ***

Part 2

Back Squat

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

Sooooo.. this is a lot of reps, these weights should not be maximal, and should move fast at the start, and get a bit tougher by the end. Also, choose a weight which won't have a big increase from the first set to the last. For example, starting with 100lbsand ending with 200.

Part 3

3 Rounds

Row 500 Meters

Rest between each set at a minimum of 2:1. If there are 4 rowing at the hall, your rest will be till everyone else goes and it gets back to you. These are full out efforts.

Stretch butt and hamstrings after. Water is your friend.

Workout of the day October 30, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees. inch worm and bears followed by head to toe. Ensure shoulders are ready


Part 1

3 Rounds

10 Pull ups
7 push ups
10 sit ups
15 squats
10 back ext

Part 2

5 Rounds

In 3 Min
Row 250 M or Bike 1 min hard or run 0.12 mi or run around hall once
20 Sit ups
Max effort Push ups

Rest 2 min between Rounds

For this workout, row the distance, complete 20 sit ups next, and with the remaining time in the 3 minutes do as many push ups as you can.

Workout of the Day October 25, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees. inch worm and bears followed by head to toe. Ensure shoulders are ready


Part 1

3 Rounds


7 push ups
10 sit ups
15 squats
10 back ext

Part 2

Bench Press

5-5-5-5-5-5-5

Part 3

5 Rounds

6 Pull ups
6 Dips
12 Burpees
Row or bike full out for 30 Seconds

Rest 1:1 between rounds. That means if it takes you 1:54 to do a round you rest that long before going into your next round.

Adjust the number of rounds in part 3 to accommodate how much time remains after the bench.

konlabos

Workout of the Day October 22, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

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

*** Couch Stretch after part 1 ***

Part 2

Back Squat

5-5-5-5-5

Part 3

20 minutes

3 Push press
7 Sand Bag Ground to shoulder

On the even min do  the push press, on the odd minutes perform sandbag ground to shoulder anyway.
Use barbell or dumbells for the push press. Select a smart weight, these should not be maximal weights. Same goes for the sandbag. Adjust the 20 minutes to accommodate time schedule.

Now... watch this video as there will be an exam.

Workout of the Day October 17, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds

5 push ups
10 sit ups
15 squats
10 back ext

Part 2

7 Rounds

Run
10 pull ups
Run
10 Burpees
Rest 30 seconds

Runs are 50 meters out and 50 meters back. Pace it out. Scale the pullups as needed. Cut the number reps of either movement to scale the workout. Or consider cutting the number of rounds.

Workout of the Day October 14, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds

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

Part 2

Bench Press

5-5-5-5-5

Part 3

5 Rounds

:30 Row (full out)
:30 Rest
:30  Kettle Bell Swings
:30 Rest
:30 Shuttle Run 10M There and Backs
:30 Rest

Yes, this has 3 movements in it and requires a rower. Have someone working at all times, this will allow the rower to be open for use by all.

Workout of the Day, October 9, 2013

 

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Do the couch after part 1.


Part 1

3 Rounds

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

Couch

Part 2

Back Squat

8-8-8-5-2-2-1

These are tricky numbers, like Gandalf says... choose your weight wisely. Start lighter, work your way up gradually.

Part 3

3 Rounds

Run

30 Wall Balls

30 Step ups

87 and 89 twice around on the runs, 89 3 times. You can do jump up step downs if as an alternate to step ups.

Lots to do, if time is tight, ensure the squatting gets done, cut back the number of rounds in part 3 to fit your time. Stretch and water. Focus on butts and hammies in stretch.

Oct 6

Part 1-
10 pull ups
10 push ups
5 sit ups
10 squats
10 back ext

Part 2
Deadlifts
3 rounds of 5 work up to a good weighr

Part 3

150 jump ropes 

50 sit ups 

120 jump ropes 

40 sit ups 

90 jump ropes 

30 sit ups 

60 jump ropes 

20 sit ups 

30 jump ropes 

10 sit ups 

October 1 WOD

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

Part 2
3 sets of 5 Back Squat work into the 5 sets by starting low and count your three when you reach a good starting weight.

Part 3
3 rounds
2 laps around 87 and 89 3 around 88
15 burpees

WOD Sept 28

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

Part 2

Three rounds of 1 min each

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

 1 min rest 

Do each excercise for 1 minute then move to next no break till end when you get 1 minute then repeat

Workout of the Day, September 22, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.

Part 1

3 Rounds

10 pull ups
15 squats
10 back ext

Part 2

10 Rounds

Run
15 Push ups
15 Sit ups

Run is once around 87 and 89, twice around 88.

Stretch shoulders, chest and calves after. Lota water. Yaaaa

Workout of the Day September 15, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Do the couch after part 1.


Part 1

3 Rounds

15 push ups
10 sit ups
15 squats
10 back ext

Part 2

Back Squat

5-5-3-3-1

Part 3

10 Minutes

Run
12 wall balls
12 Ring Rows

You can do pul ups instead of ring rows, if you can do them unbroken in each set.
For the run, once around 87 and 89 and twicw around 88.

Workout of the Day, August 12 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Do the couch after part 1.


Part 1

3 Rounds

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

Part 2

21 Weighted Squats
Run
15 Weighted Squats
Run
9 Weighted Squats

The weighted squats can be done in any fashion. You can back squat after taking the bar out of the rack; you can back squat after taking the bar from the floor and put it on  your back; you can hold onto dumbells in each hand and squat; you can take a kettle bell and hold it in front and do goblet squats. I'm sure you get the idea.

For the runs, 87 and 89 twice around, 88 3 times around.

Stretch after and consume water.

Workout of the Day, September 7 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Consider couch after.

There's only the one part today, so please make sure you are warm and ready to do the work. Cut rounds or reps to fit you.


10 Rounds

5 Pull ups
10 push ups
10 sit ups
10 squats



...
.....
....

I'm Batman.

Workout of the Day September 4, 2013

Warm up goood up with butts and bears followed by head to toe. Lot to do, so move with purpose. Part 3 is 16 minutes

Part 1

2 Rounds
10 pull ups

10 push ups
10 sit ups
10 squats

10 back ext

 

Part 2

 

5 Rounds

1 shoulder press + 2 push press

 

Part 3

 

On air

Tabata on Air

Sled Drag

Tire flip

Ketle bell swings

Step ups with a sand bag

These are 8 rounds of 20 on 10 off, do all 8 rounds of one movement before switching. Do it on air. Remember to fill out a BA log post. Yaaaa.

2-3 plates on the sled

Workout of the Day August 30, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Consider couch after part 1


Part 1

2 Rounds
10 pull ups
5 push ups
10 sit ups
10 squats
7 back ext

Part 2

Back Squat
4-4-4-4

Part3

15 Minutes
10 Kettlebell Swings
10 Burpees
10 Dips

Dips can be with the attachment on the rack (make sure to put the horns on the inside of the rack), on a bench with your feet elevated or on  bench with your feet on the floor.

There's a lot to accomplish in this workout, so move though with a steady pace.

Workout of the Day August 27, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds

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

Part 2
Back squat
5-5-2-3-1

Part 3

3 Rounds
Run
Rest 2 min

87 and 89 run 4 times around, 89 run 6

Workout of the Day August 22, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

 2 Rounds
10 pull ups
15 push ups
10 sit ups
15 squats
10 back ext


Part 2


3 Rounds
2 min manmakers
1 min rest
2 min row
1 min rest
2 min step up with a sand bag
1 min rest
2 min farmers carry
1 1min rest


Part 2 is long. Make sure you have adequate time for it, if its tight, do 2 rounds.


Stretch and water. yaaa

Workout of the Day August 19, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

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

Part 2

Push Press
 3-3-3-3-3

 Part 3

30-20-10
Wall Balls
Kettle Bell swings

Water

Workout of the Day, August 14, 2013

Warm up good. All the usual and head to toe joint ya. Do couch stretch after part 1.

Part 1

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


Part 2

Back squat
3-3-3-3-3

Part 3

Tabata run/bike/row

20 on 10 off

Set rower to 10
Incline on treadmill to at least 10
bike hard

Take time to stretch after this is all complete.  Don't do anything extra until Spartan Race

Workout of the Day August 11, 2013

Warm up good. All the usual and head to toe joint ya.

Part 1

3 Rounds
10 pull ups
7 push ups
10 sit ups
15 squats
10 back ext

Part 2

Weighted sled drag
1-1-1-1-1

Set 2 cones up 20 meters apart, and you have 10 seconds to drag as much weight as possible in under the 10 seconds. Rest as needed and warm up with a lighter weight

Part 3

4-5 rounds (time dependent)

Run
20 Burpees
Rest 2 min

Runs are 2 times around 87 and 89 and 3 around 88. The 4-5 rounds is a guideline and dependent on how time is going.

Water and stretch ya.

WOD Aug 6

Part 1
3 rounds
15 pull ups
15 sit ups
15 push ups
15 squats
15 back ext

Part 2
5 rounds of 2 bench oress

Part 3
Death by 10 meters
Set up 2 cones 10 meters apart on the first min run the 10 m once
On the second run 10m twice on the third run 3 carry on till you dont make it

Aug 4 2013

Part 1
10 pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2
Deadlift 3 rounds of 5
Or
Squats 3 rounds of 5

Part 3
Tabata this!
20 seconds on 10 seconds off for 8 rounds

Tabata row
Rest 1 min
Tabata squat
Rest 1 min
Tabata pull up
Rest 1 min
Tabata push ups
Rest 1 min
Tabata sit up

Workout of the Day July 29, 2013

Warm up good, butts, high knees, bears, walking lunges, twerking (youtube it).

Part 1
3 rounds

10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions

Part 2

Run 4 times at 87 89, 6 at 88
15 Hanging knee raises or toes to bar
20 Ketttlebell swings
Run 2 times at 87 89, 3 at 88
20 Hanging knee raises or toes to bar
25 Kettlebell swings
Run 1 time around all halls
25 Hanging knee raises or toes to bar
30 Kettlebell swings

Stretch and water

Workout of the Day July 26, 2013

Warm up good, butts, high knees, bears, walking lunges, twerking (youtube it).

Part 1
3 rounds

10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions


Part 2
Back Squat


10-8-8-8


Warm up with lighter weight, gauge how much to put on the bar to make all the reps in each round.


Part 3


5 rounds


Run

Rest 3 min, rest 2 min, rest 1 min, rest 30 seconds as you make your way through the rounds. Run hard.


87 and 89 2 times around, 88 3 times.

Workout of the Day July 21, 2013

Warm up good, butts, high knees, bears, walking lunges.

Part 1
3 rounds

10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions

Part 2
Partner workout

5 Rounds

Sandbag Run with burpees
Sled Drag
Rest 2 min

Partner 1 runs, 1 lap around 87 and 89 2 around 88, while carrying a sandbag, doing 10 burpees at the halfway point. Partner 2 does a sled drag 20 meters there and back till partner 1 finishes. Then you switch and do the other movement. Once you are done after switching movements, that is one round. Rest the 2 minutes before doing the next round.

Workout of the Day July 18, 2013

Warm up good. Head to toe. Start off with 5 min of a light bike, run or row.

Part 1
3 rounds

10 pull ups
15 pushups
15 squats
10 Back extensions

Part 2

Run
200 Jump Ropes
Run
50 Sit ups
Run
40 Back Extensions
Run
30 Wall Balls
Run
20 Hanging Knee Raise
Run
10 Pull ups
 Run

For the run, 1 lap around 87 and 89, 2 around 88. Hanging knee raise, hang off a pull up bar with straight arms and bring your knees up.

Stretch and water. Focus stretching on calves, back and legs.

Workout of the Day July 13, 2013

Warm up good, butts, high knees, bears, walking lunges.

Part 1
3 rounds

10 pull ups
15 pushups
15 squats
10 sit ups
10 Back extensions

Part 2

Back Squat
3-3-3-3-3-3-3-3-3-3

That's 10 sets of 3 reps. This is hard, be smart and choose appropriate weight. Keep form tight (chest up, tight middle and knees out).

 Part 3

2 Way Tabata

Push ups
Sit Ups

Do 8 Rounds of 20 on 10 off of Push ups. Them do 8 rounds of 20 on 10 off of sit ups.

Workout of the Day July 10, 2013

Warm up good, butts, high knees, bears, walking lunges.

Part 1
3 rounds

10 pull ups
15 pushups
15 squats
10 sit ups
10 Back extensions

Part 2
6 Rounds

Run
10 Burpees as fast as possible

Rest 1:1 between rounds

For the run, 87 and 89 2 times around. 88, 3 times around. Rest at a 1:1 work, rest ratio. So if round one takes you 2 minutes, rest 2 minutes before starting round 2. Savy?

Part 3
2 max effort prone planks. Rest as needed between attempts.

Workout of the Day July 5, 2013

Warm up good. Butts, knees, bears, crabs. Follow up with head to toe. Do couch after part 1.

Part 1

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

Part 2

Back Squat
4-4-4-4-4-4-4-4

These are challenging, so be smart with the weight selection.

Part 3

3 Rounds

15 Meter there and back sled drag 3 plates
20 Burpees
15 Meter there and back sled drag 3 plates
30 Ground to overhead with a dumbell alternating hands each rep

Workout of the Day July 2, 2013

Warm up good. Ensure your shoulders are ready for the work. Butts, knees, bears, crabs, inch. Follow up with head to toe.

Part 1

3 Rounds
10 pull ups
7 push ups
10 sit ups
15 squats
10 back ext

Part 2

Bench Press
5-5-5-5-5

Part 3

5 Rounds
30 Second Row
30 Seconds Rest
30 Second  Kettle Bell Swings
30 Seconds Rest
30 Seconds of hand release push ups
30 Seconds rest
30 Seconds sled drag
30 Seconds rest

For the kettlebell, choose one that is slightly heavier than you would normally take. Hand release push up is where you lower your chest to the floor and pick your hands up off the floor slightly. Sled drag, 3-4 plates and 2 cones 20M apart.

Remember, part 3 alone is 20 minutes, so plan accordingly.

Stretch. Ya

Workout of the Day June 27, 2013

Warm up decently. Butt kickers, high knees, bear crawls and head to toe. This a longie, but a goodie. And yes, there is only the one part.

Part Only

Run 8 times around 87 and 89, 12 times around 88
5 Minutes of:
5 pull ups or body rows
10 push ups
15 squats
Run 4 times around 87 and 89, 6 times around 88
5 Minutes of the above
Run 2 times around 87 and 89, 3 times around 88
5 minutes of the above
Run 1 times around 87 and 89, 1 times around 88
5 minutes of the above

Workout of the Day June 24, 2013

Warm up
Jump rope for 4-5 min

Follow up with bears, butts and knees

Part 1

3 Rounds
10 Pull ups
15 push ups
15 sit ups
15 squats
10 Back ext

Part 2

Push Press
2-2-2-2-2
Remember on the dip and drive up keep th eweight on your heels and force those knees out

Part 3

21-15-9
Kettlebell Swings
Step ups or jump up step downs

Workout of the Day June 19, 2013

Part 1
8 push ups
10 sit ups
15 squats
10 back ext


Part 2

Back Squat
5-5-3-3-2-2

Part 3

2 Minutes
2 Pull up/ 2 Dips

then

6 minutes
100 jump ropes
15 Burpees

then

2 minutes
2 pull ups/ 2 dips

Consider stagger starting part 3

June 16 WOD

Part 1
3 rounds of
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2
3-3-3-3-3 push press

Part 3
3 rounds of
2 laps around building (3 of 88)
21 kettlebell swings
10 pull ups

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

Part 2
Deadlifts
3x3x3x3x3

Part 3
20 min of
2 laps aroubd building 3 for 88 (400m)
25 push ups

June 8 WOD

Hey folks been awhile since we've used the blog to post. I think Dylan just gets frustrated with technology and breaks it with his massive muscles.

Part 1
3 rounds
10 Pull ups
10 squats
10 Back extensions

Part 2
20 minutes of
1 their and back of the the bay (so run from one end and then back)
2 push ups
1 sit up/hanging knee raise/knee to elbow/toe to bar

Add 2 push ups and 1 sit up each round for example you will do the above then on round 2 you will do 1 their and back, 4 push ups, 2 sit ups, then you will do 1 their and back, 6 push ups, 3 sit ups.

If you want after, bridges 3 times max effort

Also remember zombies are a lot faster so run like these ones are chasing you!
World War Z

Workout of the Day May 7, 2013

Warm up good. Include butts, knees, bears, inch worm, walking lunge. Do couch stretch after part 1.

Part 1

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

Part 2

4 Rounds
Run
20 burpees
12 Push Press

Rest 2 minutes between rounds

87 & 89 run twice around hall, 88 run 3 times. Cut the burpee number if it feels like a lot, but stick to the number you pick for each of the rounds. For the push press, you can use dumbells or a bar with the rubber plates. The push press shouldn't be overly heavy. Bike or row can be subbed for running.

Stretch and water. Yep

Workout of the Day May 2, 2013

Warm up good. Include butts, knees, bears, inch worm, walking lunge. Do couch stretch after part 1.

Part 1

3 Rounds
10 Pull ups
15 Push ups
15 Squats
10 Back Ext

Part 2

Squat
3-3-3-3-3

Part 3

150 jump ropes
50 sit ups
120 jump ropes
40 sit ups
90 Jump ropes
30 sit ups
60 jump ropes
20 situps
30 jump ropes
10 sit ups

Workout of the Day April 24, 2013

Warm up good. Include butts, knees, bears, inch worm. Do couch stretch after part 1.

Part 1

3 Rounds
10 Pull ups
15 Push ups
15 sit ups
15 Squats
10 Back Ext

Part 2

1 Min push press
2 Min Sled Drag or Push
3 Min step ups holding dumbells

Do this part on air. Go till low air alarm, and then see how long it takes you to use 500 psi, go to 1000 psi if the time frame is under 7 minutes to use the 500 psi.

Compare air conservation with this drill to the one we did last week. This one we did all on air, last weeks we did not do on air.

Choose a heavier weight, for you, for the push press. There are now 2 sleds to use at each hall, stack a min of 3 plates on the old one and try the new one with 3, I'm not sure how that one will feel like with 3, so adjust up or down as necessary. Choose an appropriate weight of dumbell for you for the step ups.

Stretch bums and hams. Loads o'H2Oooooooohhhhhh yeah.

Workout of the Day April 21, 2013

Warm up good. Include butts, knees, bears, inch worm. Do couch stretch after part 1.

Part 1

2 Rounds
10 Pull ups
3 Push ups
10 sit ups
10 Squats
10 Back Ext

Back Squat

3-3-3-3-3

Not Maximal weight. Move through it quick

 Part 2

4 Rounds

3min
3 Ground to Shoulder
6 Push ups
9 Squats
1Min Rest

For this do the 3 movements for 3 min then rest 1 min before starting the next round. For the ground to shoulder use what you like and a weight suitable for you. You could use dumbells, sandbags or a barbell. Remember to keep the chest up when lifting from the floor!

Workout of the Day April 16, 2013

Warm up good. Include butts, knees, bears, inch worm. Do couch stretch after part 1.

Part 1

3 Rounds
10 Pull ups
15 Push ups
15 sit ups
15 Squats
10 Back Ext

Part 2

Back Squat
5-5-5-5-5

Part 3

Tabata Run, Bike or Row

20 on 10 off

Running, incline should be 10 at least, biking hard, rowing damper to 10. These are sprints

Workout of the Day March 13, 2013

Warm up good. Include butts, knees, bears, inch worm. Move with purpose, there's a lot to get done.

Part 1

3 Rounds
10 Pull ups
15 Push ups
15 Squats
10 Back Ext

 Part 2

This is a team workout for a group of 4.

a) Run a team total of 2 miles (in .25 increments per person, total 0.5 per person) 2 running at once

b) Farmers carry total of 24 there and backs across bay floor, heavy, 2 working at once

c) Knot tie station: ties to be made: bowline, fig 8 on a bight, sheet bend, clove hitch around a handle  on the pump. Each firefighter will tie one of the knots, all others will hold a plank till it is their turn to tie one of the knots or all the ties are complete.

d) Group total of 160 push press (heavy as possible) 2 working at once

e)  Run a team total of 2 miles (in .25 increments per person, total 0.5 per person) 2 running at once

 f) A group total of 200 kettlebell swings, 2 working at once

g) Rescue Breathing station. Don BA and masks immediately after completing the run, that means if you are done and your second has to finish their distance you don't wait, put BA on. Use air conservation techniques to use 1000 psi exactly. Once you use the 1000 psi, take off ba and mask and continue to do 10 burpees and 15 sit ups till the last person uses their 1000 psi.

Note, you can use a bike or rower as a sub for running, just bike or row as long as it takes for the others to run. If you are in 2 or 3 person halls, do the math and figure the amount of work you need to do out.

Workout of the Day April 5, 2013

Warm up good. Include butts, knees, bears, inch worm. Do couch stretch after part 1.

Part 1

3 Rounds
10 Pull ups
15 Push ups
15 sit ups
15 Squats
10 Back Ext

Part 2

Back Squat
3-3-3-3-3

Part 3

Push Press
 5-5-5-5-5
Keep on the heels and drive the knees out on both the dip down and then the drive back up for the push press.

Remember with the lifts to warm up the movement with a lighter weight and work into a heavier "working weight".

Stretch bums and shoulders after.
 Water, more than just to float in.

Workout of the Day March 31, 2013

Warm up good. Include butts, knees, bears, inch worm. Do couch stretch after part 1.

Part 1

3 Rounds
10 Pull ups
7 Push ups
15 sit ups
15 Squats
10 Back Ext

Part 2
Squat
5-3-3-1-1-1

Part 3

Sled Drag
30 Burpees
Farmers Carry
Sled Drag
20 Burpees
Farmers Carry
Sled Drag
10 Burpees
Farmers Carry

Place 2 cones 15 Meters apart. Sled Drag is a there and back. Make the sled heavy, at least 4 plates. Farmers carry, 2 there and backs from cone to cone. Use heavy dumbells. Scale any part as needed.

Yay water.

Workout of the Day March 28, 2013

Step, 1 do sheet. Warm up, include bears, crabs and inch worm.

Part 1
3 Rounds
10 push ups
7 sit ups
15 squats
10 back ext

Part 2

5 Rounds

Max effort pull ups (or ring rows)
Max effort bench press

Pick a weight for the bench and stick to it each round, weight should be in the range to get 7-15 reps.

Part 3 (if time permits)

Tabata sit ups

This is 8 rounds of 20 on 10 off.

Stretch shoulders big time

Workout of the Day, March 23 2013

Warm up good. Head to toe. Include knees, butts, bears.

Part 1

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

Part  2
Back Squat
 3-3-3-3-3

Remember, chest up, weight on heels, knees pushed out

Part 3

3 Rounds
1 Min Kettlebell Swings
1 Min shuttle sprint 10M
1 min rest

Stretch bums, water

Workout of the Day - March 12, 2013

Warm up good. Joint mobility head to toe.  Buttkickers, high knees, bear crawl, inch worm with a pushup

Part 1

3 rounds:

10 pullups
10 pushups
10 situps
10 squats
10 back extensions

 

Part 2

 

2 minutes - Group sled drag - put 3 to 4 plates on. Space out 2 cones 10 metres apart.  There and back as many times as possible AS A GROUP. 

No rest

run or bike or row

1 minute

12 push presses

20 walking lunge

run/bike/row 2 minutes

9 push presses

40 walking lunges

run/bike/row 3 minutes

6 push presses

60 walking lunges

Stretch ass.  Drink water. Eat pickles.

Workout of the Day March 7, 2013

Warm up good. 5 min cardio, bears, crabs. Make sure shoulders are good to go.

Part 1

3 rounds:

10 pullups
10 pushups
10 situps
10 squats
10 back extensions

Part 2

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Work to a heavy single shoulder press, your triple push press will likely be the same weight as your single shoulder press.

Part 3

Tabata Sit ups or hollow rocks (banana rock hold)

Stretch shoulders and water.

Feb 27 WOD

Warm up with a light jog, bear crawls, butt kickers, high knees and inch worm

Part 1:
3 rounds
10 Back Ext
10 pull ups
5 sit ups
5 squats
5 push ups

Part 2:
2 rounds
Partner up 1 guy is running other is doing the exercise
.25 mile run (Partner 1)
Burpees (Partner 2)
.25 mile run (Partner 2)
Burpees (Partner 1)
.25 mile run (Partner 1)
Sit ups (Partner 2)

.25 mile run (Partner 1)

Sit ups (Partner 2)

Part 3 if time
Tabata 20 action:10 rest of bridges

Stretch and water!

Feb 24 WOD

Warm up:3
Light jog, bear, butt kickers, high knees
followed by head to toe make sure your warm and ready to go


Part 1:
4 rounds
1 minute of squats
1 minute of pull ups
1 minute of sit ups
1 minute of burpees
1 minute rest

Part 2:
Run 1 mile if there's not enough treadmills one guy runs the  mile while the rest do hose tower runs until he 1 mile is up.

You can also bike it if so do 3 mile bike.

Feb 19 WOD

Warm up:
Light job butt,s, bears, high knees

3 rounds of
10 back ext
5 pull ups
5 push ups
10 squats

Part 1 Shoulder press
3 reps x 5 sets

Part 2
75 Flutter icks
75 Mountain Climbers
75 Leg levers

50 Flutter kicks
50 Mountain Clombers
50 Leg levers

25 flutter kicks
25 Mountain climbers
25 leg levers

Links to excercises

Mountain climbers
 http://www.youtube.com/watch?v=7SR_AYW8AOA

Flutter kicks
http://www.youtube.com/watch?v=KT3u4WhtJuc

Leg Levers
http://www.youtube.com/watch?v=i14hO_dODkk

Feb 16 WOD

Warm up:
Light jog, high knees, butt kickers, Perfect stretch

Part :1
3 rounds
10 Sit ups
10 push ups
10 back extensions

Part 2:
20 minutes of
Bear crawl 20m
10 Burpee pull ups (sounds just like it is do a burpee into a pullup instead of just jumping)
20 Jumping Lunges
200m Run or bike 600m (if just a pedal bike, bike for as long as 200m run would take you)


Part 3 (If time)
tabata hollow rocks

if not sure what those are here's a link

http://www.youtube.com/watch?v=7QMpN9uFHeI

February 11

Warm up:
Light jog, bears, butt kickers and high knees

Part 1: 3 rdns
Push up 5
Sit ups 10
Back ext 10
Squats 10

Part 2:
5x5
Bench press

Part 3:
3 sets max effort pull ups

Part 4
Death by 10 meters
(Set up 2 cones 10 meters apart on first minute run from one cone to the other
On the second minute run it twice on the third minute run between cones 3 times continue till you can't do the laps in the time frame.)

February 8 WOD

Warm up:
Light jog, with bears, butt kickers, high knees and bunny hops.

Part 1:
3 rounds
10 pull ups
10 push ups
10 sit ups
10 back ext

If time do couch stretch 2 minutes each side

Part 2:
50 squats, 50 walking lunges, 400 m run
40 squats, 40 walking lunges, 400 m run
30 squats, 30 walking lunges, 400 m run

Stretch your legs after!!!

February 3 WOD

Warm up:
Light jog, Bears, butt kickers, high knees and crab walk

Part 1 
3 rounds
Pull ups 5
Sit ups 10
Push ups 5
Squats 5
Back ext 10

Part 2
15 minutes of
5 Pull ups
10 Push ups
15 Air Squats

Go to part 3 with no rest, grab an SCBA and get it on as fast as possible
Part 3
Kettle bell swings till you've used 500 psi.
Once you've used 500 psi go into rescue breathing for another 500 psi and see how long you can make it last.

January 31 2013

This is the last workout before the hall swap, it's been a long year, lots of things learned and alot of growth from the platoon. Reflect of what you've accomplished personally and also what you've done as your crew it's only made you better. As a final bit before the work out thanks for all your support, acceptance and help with me coming to Delta.

Cassidy,

and remember

Workout of the day

Warm up :

5 minute light jog

Bear crawl, high knees, butt kickers

Part 1:

3 rounds of 

10 Sit ups

10 Pull ups

10 Back ext

5 Squats

5 Push ups

Part 2:

0.25 Mile run

50 Burpees

0.5 Mile run

50 Box jumps but Step down the step down will prevent injuries.

1 MIle run

If there's not enough treadmills stagger start or have one guy run and the other continues to do the burpees or box jumps till the run is done make sure to alternate who's doing what.

Workout of the Day - January 18, 2013

Part 1

2 rounds:

10 pullups
10 pushups
10 situps
10 squats
10 back extensions

Part 2

Run a mile

Put SCBA on after the run and then...


50 dumbell push press
100 Kettlebell swings
200 step ups
20 lengths of bay - farmer's carry


Part 2 is a partner workout, only one partner can be working at a time.  The mile is for the team and all the rep totals are for the team and can be broken up however you want.  You can substitute 8 minutes of bike instead of running.

Pick a weight that is manageable for dumbell push presses.  Remember to use hips and legs.  For the kettlebell swings, keep the heels glued to floor.  Keep steady pace on step ups - no jumping.  Pick a heavy weight for the farm carry.  It's one length, not there and back for the carries.

If you run out of air, you can take your pack off.

Workout of the Day January 15, 2013

Warmup good, run, bike, row, or stairs for 5 min.

Part 1

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

Part 2

Back Squat
3-3-3-3-3-3

Part 3

2 Max Effort back extension holds
You can use a ball and hook your feet under something

Part 4

3 Max effort planks

Make sure to rest between attempts

Workout of the Day January 10, 2013

 

 Don't be the Flamethrower Dude

Warm up good, light run, bike, or row. Bears,, butts, knees and crabs to follow. Do heed to toe.

Part 1

3 rounds
10 pull ups
10 sit ups
10 back ext

Couch stretch after. 2 min a side.

Part 2

Run 0.5 mi or row 800M or bike 4 min
Rest minimally but rest then:

3 Rounds
25 push ups
25 Squats
25 Kettlebell swings
Rest Minimally but rest then:

Run 0.5 mi or row 800M or bike 4 min

Scale the volume as needed in the  3 rounds as well as the distance in the run part. Keep heels glued to the floor on the kettle bell swings.

Workout of the Day January 7, 2013

Warm up with butts, knees, bears, crabs, spidermans, and more bears. Follow up with head to toe.

Part 1
3 Rounds
7 Push ups
10 Squats

Part 2
Bench Press
2-2-2-2-2

Part 3
15 Pull ups
5 Man Makers
11 Pull ups
7 Man Makers
7 Pull ups
10 Man Makers

Use a decent weight for the makers. Use bands or the TRX as needed for the pull ups. Sub push ups and squats at 3 for 1 for manmakers, or 2-3 to 1 burpees for man makers.

Part 4
3 Rounds
30 sit ups
15 back ext

Do this if there is time. Alternate between the movements. Rest as needed

Workout of the Day January 3, 2013

Warm up good. Do all of the stuff from last shift, plus scorpions.

Part 1

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

Part 2

Kettlebell Breathing Ladder
1-10-1

For this, your "rest" between each round is a breath for each rep you just completed. For example, after 1 rep your rest is one breath, after 2 reps its 2 breaths. Continue on. Go from 1 up to 10 reps, then back down to 1 rep. Think of breath control when being in BA when going through this. You may not to be able to stick to the breath scheme, but do your best.

Part 3

5 Rounds
Run 0.12mi or row 250M or bike 0.36mi
10 Burpees

Rest 60 seconds between rounds