Workout of the Day June 27, 2013

Warm up decently. Butt kickers, high knees, bear crawls and head to toe. This a longie, but a goodie. And yes, there is only the one part.

Part Only

Run 8 times around 87 and 89, 12 times around 88
5 Minutes of:
5 pull ups or body rows
10 push ups
15 squats
Run 4 times around 87 and 89, 6 times around 88
5 Minutes of the above
Run 2 times around 87 and 89, 3 times around 88
5 minutes of the above
Run 1 times around 87 and 89, 1 times around 88
5 minutes of the above

Workout of the Day June 24, 2013

Warm up
Jump rope for 4-5 min

Follow up with bears, butts and knees

Part 1

3 Rounds
10 Pull ups
15 push ups
15 sit ups
15 squats
10 Back ext

Part 2

Push Press
2-2-2-2-2
Remember on the dip and drive up keep th eweight on your heels and force those knees out

Part 3

21-15-9
Kettlebell Swings
Step ups or jump up step downs

Workout of the Day June 19, 2013

Part 1
8 push ups
10 sit ups
15 squats
10 back ext


Part 2

Back Squat
5-5-3-3-2-2

Part 3

2 Minutes
2 Pull up/ 2 Dips

then

6 minutes
100 jump ropes
15 Burpees

then

2 minutes
2 pull ups/ 2 dips

Consider stagger starting part 3

June 16 WOD

Part 1
3 rounds of
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2
3-3-3-3-3 push press

Part 3
3 rounds of
2 laps around building (3 of 88)
21 kettlebell swings
10 pull ups

Part 1
10 pull ups
10 sit ups
10 back ext
10 squats

Part 2
Deadlifts
3x3x3x3x3

Part 3
20 min of
2 laps aroubd building 3 for 88 (400m)
25 push ups

June 8 WOD

Hey folks been awhile since we've used the blog to post. I think Dylan just gets frustrated with technology and breaks it with his massive muscles.

Part 1
3 rounds
10 Pull ups
10 squats
10 Back extensions

Part 2
20 minutes of
1 their and back of the the bay (so run from one end and then back)
2 push ups
1 sit up/hanging knee raise/knee to elbow/toe to bar

Add 2 push ups and 1 sit up each round for example you will do the above then on round 2 you will do 1 their and back, 4 push ups, 2 sit ups, then you will do 1 their and back, 6 push ups, 3 sit ups.

If you want after, bridges 3 times max effort

Also remember zombies are a lot faster so run like these ones are chasing you!
World War Z

Workout of the Day May 7, 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
5 Push ups
15 Sit ups
15 Squats
10 Back Ext

Part 2

4 Rounds
Run
20 burpees
12 Push Press

Rest 2 minutes between rounds

87 & 89 run twice around hall, 88 run 3 times. Cut the burpee number if it feels like a lot, but stick to the number you pick for each of the rounds. For the push press, you can use dumbells or a bar with the rubber plates. The push press shouldn't be overly heavy. Bike or row can be subbed for running.

Stretch and water. Yep

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.