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

Workout of the Day April 18, 2012

Warm up normal. Today we are doing to see how long 1000psi will last while we are working. Use spare BA and your masks. Try to get it on as soon as possible after part 2.

Part 1

3 rounds
6-10 pullups
10 squats
10 back extensions

Part 2

7 Rounds
10 push ups
10 sit ups
42 skip ropes (if there's no ropes 12 step ups to sub)

Part 3

Put BA on and do the following until 1000psi is used.
20 Step ups
10 Walking lunge
5 kettle bell swings

Time it and remember how hard you worked and how long your air lasted.

TB

3 Rounds
12 push ups
10 sit ups
10 squats
10 Back extension

Part 2

8 Rounds
Bike 0.25 mile sprint
2 min easy bike

Workout of the Day April 12, 2012

Warm up. Yeah.

Part 1

3 Rounds
6-10 pull ups
10 Squats
10 Back Ext
5 Push ups

Part 2

Deadlift
3-3-3-3-3

Part 3

12 Minutes
5 Man makers
7 Jump Squats with a 45# bar
10 Sit ups

Jump squats, put an empty 45# bar on your back, squat down and go up then jump at the top, only a couple inches.

TB

Part 1

3 Rounds
10 Push ups
10 sit ups
10 Squats
10 Sit ups

Part 2

10 Rounds
Bike 0.25mi
Rest 90 seconds

Stretch and H2Whoaaaa

Workout of the Day April 10, 2012

Warm up as normal.

Part 1

6-10 pullups
5 push ups
5 squats

Part 2

50 Squats
3 Sled drag drags there and back
50 Push ups
3 Farmers carry there and back
50 Box Jumps or step ups
2 Sled drags there and back
50 Kettlebell swings
2 Farmers Carry there and back
50 sit ups
1 sled drag there and back
50 Push press with a 45# bar
1 Farmers carry there and back

Addy asked for the sled and voila..  89, instead of sled drag (i think you don't have it yet) replace it with hose tower runs carrying a sandbag. Stack 3 45# plates on the sled (i think that's what we used before). Place 2 cones 20-25 paces apart for the there and backs. Use foam pails for the farmers carry.

TB
Warm up good. go through a couple of the movements below for a few reps, feel warm and ready.

20 minutes
Bike 0.5 mi
5 push ups
7 sit ups
10 squats

Repeat that sequence for the prescribed time. Keep a steady pace.

Workout of the Day April 5, 2012

Warm up as normal

Part 1

3 Rounds
10 Pull ups
10 Push ups
10 Squats

Part 2

Run 800M or bike 1.5mi or row 800M
10 Rounds
10 Sit ups
10 Back Extension or 10 Supermans or 10 kettlebell swings
Run 800M

Do the run, complete 10 rounds, do the second run. Consider doing 7 rounds as an option. Also consider switching between the back movements in different rounds if you like (eg, do back ext one then kettlebell the next)

Stretch back out big time.

TB
Warm up as normal

Part 1
3 Rounds
10 Push ups, 10 sit ups, 10 squats, 10 back ext

Part 2
Bike
20 Minutes
See how far you can make it. This should be at a pretty good pace and get a sweat going. This is not easy street.

Workout of the Day April 2, 2012

Warm up as normal.

Part 1

3 Rounds
6-10 pullups
10 push ups
10 sit ups
10 squats
10 Back Ext

Part 2

3 Rounds

Wall Balls
75#Sumo deadlift high pull or Kettlebell swings with 45-55lb
Box jumps or step ups
Push press 45-75# (use a bar)
Run or Bike or Row (89 stn rows)
Rest

Go through each movement for 1 minute then switch. Rest 1 min at end of each round. For example, wall balls for 1 min then move to kettlebell swings for 1 min etc....

TB
Make sure to warm up on bike followed by joint mobility.

Part1
8 Rounds
Bike
20 on 10 off
These are sprints

Part 2
3 rounds
Max effort push ups

Part 3
3 max effort planks

Workout of the Day March 27, 2012

Warm up as normal

25 Burpees
Run 2 times around 87/ 89, 3 times around 88. Carry a medicine ball or sandbag.
25 Pullups or ring rows. 89 bent over dumbell rows, 12 per side
Run 2 times around 87/ 89, 3 times around 88. Carry a medicine ball or sandbag.
25 Push ups
Run 2 times around 87/ 89, 3 times around 88. Carry a medicine ball or sandbag.
25 Squats
 Run 2 times around 87/ 89, 3 times around 88. Carry a medicine ball or sandbag.
25 Burpees

For the carry on the run, don't use more than 20-25#. Could also consider a 25# plate. The carry on the run is optional, just running is good. If you do carry, try the ball, or bag, on the shoulder. Scale back the burpees to 15 if needed, but do 15 in all rounds.

TB
3 rounds
10 push ups
10 sit ups
10 squats

Part 2

Walk on treadmill at a good incline, near max incline.
5 rounds
2 min on
2 min off

Call with any questions. Get a really good stretch in.

Workout of the Day March 25, 2012

Warm up as normal.

Part 1 

3 Rounds
10 Pull ups ( I know, it's coming 89 )
5 Push ups
10  sit ups
10 squats
10 Back ext

Part 2

3 Rounds
1 Minute of Push Press (lighter than 95#)
1 Minute of skipping or box jumps or step ups
1 Minute of Burpees
Run 0.5 mi or bike 1.5mi or row 800M
Rest 3 Min

Use a barbell or dumbells for the push press. 89, take the barbell from the ground.

TB

3 Rounds
10 push ups
10 sit ups
10 squats

Part 2
 Bike
6:00 of sprint .20mi in each minute (make the .20 and rest the rest of the time left in each min)
rest 3 minutes
4:00 of sprint .20mi in each minute (make the .20 and rest the rest of the time left in each min)
Rest 2 min
2:00 of sprint .20mi in each minute (make the .20 and rest the rest of the time left in each min)

Workout of the Day March 20, 2012

Warm up as normal.
 
Part 1:

3 Rounds
10 Pull ups (sorry 89, your pull up station is coming)
10 Sit ups
10 Squats
10 Back extension or good mornings

Part 2

3 Rounds
Run 2 times around 87 & 89 station, 3 times around 88 (or 0.25mi on the treadmill)
12 Man makers (Lt. DL do push ups)
21 Kettlebell swings

Sub burpees for manmakers if needed.

If time permits, 2 max effort prone planks with 2 min rest between attempts

TB

Part 1
10 of each: ring rows, push ups, sit ups, squats, back ext.

Part 2
6 Rounds
2 min on..... 1 min off
Consider Walking on treadmill at or near max incline for a change of pace if desired.

Workout of the Day March 16, 2012

Warm up as normal.

Pay attention to the workout for your hall.

Part 1: Everyone

10 Push ups (not 89 stn)
10 Sit ups
10 Squats
10 Back extension or good mornings

Part 2: 87,88 Stn

5 Rounds
Max effort pullups
Max Effort Bench press

Rest as needed. This is not a race. Ensure a maximal effort on each movement each round. Use the TRX and ring row if you're still working on pull ups.

Part 2: 89 Stn

8 Minutes
15 Hand release push ups
12 Kettlebell swings

Hand release push ups are when you lower yourself to the ground, once chest and thighs come to rest on the ground, raise and lift the palms and then push up. Call with questions. Remember dumbells can be used as kettlebells.

Part 3: 89 Stn

Tabata core. Pick a work rest ratio and giver'.

TB: Part 2

6 Rounds
Bike
2 min on..... 1 min off

Call with any questions.

Workout of the Day March 12, 2012

Warm up as normal.

Part 1

3 rounds
4-10 pull ups
10 push ups
10 squats

Move through this quickly.

Part 2

Deadlift
3-3-3-3-3

Warm up with lighter weights. Ensure your form is good. I don't want anyone looking like a dog pooing in the woods when they are lifting. Ensure enough rest between lifts.

Part 3

3 Rounds
Run 0.5 mi or bike 1.5 mi or row 800M or bike 4 min (on spin bikes)
50 Back Extension
50 sit ups

Use a ball and secure feet for back ext. Consider good mornings or supermans (ask about these). If anything needs to be altered, consider cutting back to 35 back ext.