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!