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