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.