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

Workout of the Day, May 31, 2012

Warm up well. Get a little sweaty and ensure your joints are ready.

Part 1

3 Rounds
6-10 pull ups
10 push ups
10 squats

Part 2

3 Rounds
Run
50 back extension
50 sit ups

Runs are this:
87/89- 4 laps around building
88- 6 laps around the building
If you want to alter this workout, don't change the run distance but do 30 reps of the sit ups and back extensions.

TB

Part 1 same as above.
B
Part 2
Run 2 laps
25 sit ups
25 back extension

Remember to stretch and drink water.

Workout of the Day, May 28, 2012

Ensure a good sweaty warm up. Follow up with joint mobility head to toe. Consider bear crawl, butt kickers and high knees as part of your warm up.

Part 1
3 Rounds
6-10 pull ups
5 push ups
10 squats
10 back ext

Part 2
This is a partner workout.
50 Burpees
50 tire flips
50 wall balls
100 jump ropes
100 sit ups

For all but the tire flips only one person will work at a time. The numbers posted are a total per team. Figure out how you want to break the reps down, for example do 10 sets of 5 for the 50 rep movements. Each person must do half the reps.

 There are a couple different options which can be employed for the tire flips. One guy can stand on each side and they can flip it back and forth. The other option is that both guys stand on the same side and flip the tire over together. Remember to lean into the tire and use your legs.

TB
All the same.
Only difference is your reps are
15 for the 50s

Stretch after. Actually take the time to do this. Water is your friend.

Workout of the Day, May 20 2012

 

"Roof Ladder O'Hell"

Warm up with a light 5 min run, row, bike , step or skip. Follow up with joint mobility and light and fast stretching. Be sweaty before you start the workout.

Part 1

3 rounds

6-10 pullups

15 squats

15 sit ups

Part 2
21-19-17-15-13-11-9
Push ups
Box Jumps
Back Extension

Sled Drag at end of each round 1-2-3-4-3-2-1 (see below)

For the sled drag, place 2 cones 20 paces apart. Add 3 45# plates. After your 1st round of 21 do 1 there and back with the sled, on the 19 do 2 there and backs, continue on to 4, pulling the sled after each round. After the round with the 4 there and backs, go to 3, 2 then 1.

For the box jumps, do box jumps with a 2 foot take off. A substitute for this is to do step ups, but I would like you to come to a complete stand at the top of the box.

After stretch bum, hamstrings and legs. Spend a minimum of 15 sec per hold.

Water is your friend. 

Workout of the Day, May 15 2012

Warm up. I mean really warm up. Get a little sweaty by running, biking, rowing or skipping. Follow up with joint mobility. Ensure knees, ankles, back and shoulders are ready. Focus on being ready for the work. Please have a really good warm up.

Run
5 tire flips
5 man makers
30 situps
Run
5 tire flips
5 man makers
30 situps
Run
5 tire flips
5 man makers
30 situps
Sprint one time around the hall

For the run: 87 & 89 twice around. 88 3 times around the building.
For the tire lift. Position your back like a dead lift but with a wider stance. Pick it up driving with the legs, all the while leaning into the tire, kneeing the tire can help keep the momentum moving to get it up, then flip it over. Practice in the warm up.

Spend any remaining time stretching.

TB

3 rounds
Run once around 89
2 tire flips
5 burpees
20 sit ups

Focus on being warm before. You can sub sandbag ground to shoulder instead of tire flips,but try the tire flips when warm before the workout first so you can see how they feel. If subbin sandbag, do 10 reps.

Workout of the Day, May 12 2012

 

“R.I.T”

Warm up with a light run, row, bike, skip or step. Follow up with some joint mobility and light and fast stretching.

Set up 2 cone 25 paces (meters) apart.

This is a partner workout. All the reps have to be complete and is a total for both people. You can break the reps down however you want, but do not move on to the next movement until you complete all of the previous movement. For example, do all the squats before moving onto the push ups. Only one of the partners may be working at once. Each partner should do half the total of reps.

In between each movement piggyback your partner. Do not run, be wise and take care of each other. Partners carry an equal distance.

100 Squats

Partner carry, 2 there and backs

80 push ups

Partner carry, 2 there and backs

60 sit ups

Partner carry, 2 there and backs

40 Shoulder presses (use 15-35# dumbbells or a total of 75# on a barbell)

Partner carry, 2 there and backs

20 Dead lifts  (95-135#)

An alternative for this if you are doing it alone is to half the number of reps and rest as needed. The partner carry can be substituted with walking that distance holding a dumbbell in each hand (45-55#) and only do one there and back.

If there is time after, do core work. Pick any you like.

8 rounds

40 seconds of work and 20 seconds of rest

Post, stretch shoulders, glutes, and lower back.

TB

  

40 Squats

Farmers carry, 1 there and backs with 35# dumbells

35 push ups

Farmers carry, 1 there and backs with 35# dumbells

30 sit ups

Farmers carry, 1 there and backs with 35# dumbells

20 Shoulder presses (use 15-35# dumbbells or a total of 75# on a barbell)

Farmers carry, 1 there and backs with 35# dumbells

Workout of the Day, May 7 2012

Warm up well. Ensure you have a bit of a sweat on and follow up with head to toe joint mobility. Focus on a through warm up. This component is vital to avoid injury and be prepped for the workout.

Part 1

3 Rounds
6-10 pull ups
15 push ups
15 sit ups
10 back ext

Part 2

Run
50 Squats
Run
40 Squats
Run
30 Squats
Run
20 Squats

For the run: 87 -2 times around the building
                    88- 3 times around the building
                    89- 2 times around the building

Another option for the run is 0.25 mi on the treadmill or 0.75 on the bike. One option is to cut the squats in half, but keep the runs the same distance.

Remember to stretch bum, hamstrings and legs well after. Use the remaining time to stretch.

TB

Do part 1 above

Part 2

15 min on bike
At the start of each minute sprint 15 sec, easy pace the remaining 45 sec

Workout of the Day May 4, 2012



Warm up as normal. This kid is a squatter!

Part 1

3 Rounds
6-10 pull ups
10squats
10 back ext

Part 2

Deadlift
3-3-3-3-3

Warm the lift up keep it light. Ensure form is good. Ensure enough rest between lifts. You will have 15-20 minutes to complete this.

Part 3

Tabata Ya

8 Rounds (of each movement)
20 seconds on, 10 seconds off

Hanging Knee raises or sit ups
Sandbag ground to shoulder
Push ups
Kettle bell swings

Remember, do 20 on 10 off for 8 rounds in one movement before going to the next for 8 rounds of 20 on 10 off. Get the sandbag pretty heavy. Chest up on the swings.

TB

Do part 1. For part 2, do a light bike till everyone is ready for Tabata. For the Tabata, do all the above but do the sit ups.

Workout of the Day April 26, 2012

Warm up as normal.

Part 1

3 Rounds
4 Push ups
6-10 pullups
10 Squats
10 Back Ext

Part 2

5 Min of: 30 sec skip rope (or step ups), 30 sec farmers carry
Rest 3 min
5 Min: bike, run or row (89 try to have someone on the rower)
Rest 3 min
5 min: 100M sand bag carry (30 large paces), 10 push ups
Rest 3 min
5 min: 10 Bench Dips, 20 sit ups

Remember the second part will take about 30 min.

Stretch after. Lots. Shoulders and legs. Hold each for a minimum of 15 sec.

TB
Do the above. Do the step ups. Bike. Be warm and ready for part 2

Workout of the Day April 21, 2012

Warm up as normal. Ensure knees, shoulders and ankles are prepped well for the work. Ensure you do a light run, or bike, increasing your rate prior to starting up. A really good warm up here will pay off.

You will need a BA and mask after the second part is done. We are going to see how long we can make 1000 psi last after the workout. Put it all on right away while you are still breathing heavy.

Oh, this is dedicated to Rick, the guy who asked for a ride in the pump instead of walking the 100M to the correct location.

Part 1

3 Rounds
6-10 Pull ups
10 squats
10 sit ups
10 back extension

Part 2

5 Rounds

Partner up with somebody, while one person is running 400M (0.25 miles ), the other will be doing burpees till the person on the treadmill finishes running the 400m. Then you switch. Each person should do 5 rounds of both running and burpees. The Longer it takes the person to run the 400M, the more burpees your partner has to do. So don’t slack and rescue them.

You can also bike 0.75mi instead of running.

After the last run is done, both you don the BA and see how long you can make your 1000 psi last while using air conservation techniques. Time it, this way you will know.

TB
See above (make a group of 3 and go at the same time as who you start with)

Stretch and H2Whoaaa after