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