April 19th WOD

Active Living means that you find ways to be physically active every day. Examples are taking the stairs at work or turning off the TV and going for a walk outdoors or going dancing. There are many reasons why active living is a good idea for you and your co-workers . It's fun to be active together as a family and with friends. Fire Fighter's who keep active at work  learn better in school. Living an active lifestyle is a good way to meet new people, while making choices that will help keep your body healthy

Mind over Matter...

“The hardship of the exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has its legs under it; the real test comes when all strength is fled and the men must produce victory on will alone.”

― Steven Pressfield, Gates of Fire

April 11th WOD

WARM UP x 2
25 Jumping Jacks
10 Pull Ups
10 Push Ups
10 Squats
10 Back Ext
10 Shoulder Press

Bench Press
5x5x5x5x5

40 Sit Ups
60 Second Plank
30 Sit Ups
60 Second Plank
20 Sit Ups
60 Second Plank
10 Sit Ups
60 Second Plank

Remaining Time
AMRAP
5 Pull Ups
10 Push Ups
15 Body Squats
Down The Rack

Cool Down

Be grateful for each day you get

April 6th WOD

2 Rounds Warm Up
  10 Pull Ups

10 Over head Squats

10 Back Ext.

50 Skipping Rotations
ROM Drills

Core

40 Sit Ups

60 Sec Plank

30 Sit Ups

60 Sec Plank

20 Sit Ups

60 Sec Plank

10 Sit Ups

60 Sec Planks

4 Rounds

10 Deadlifts

10 Bench Press

10 Back Squats

10 Bent Over Rows

Cool Down

April 3rd WOD

                                           

2 Rounds Warm Up
  10 Pull Ups

10 Over head Squats

10 Back Ext.

50 Skipping Rotations
ROM Drills

Tabata Planks 

60:20

10,9,8,7,6,5,4,3,2,1

Burpees

Kettle Bell

Shoulder Press
Dips

Bicep Curls

                                           Cool Down

                                                          There are no Excuses for Excuses!

March 29 WOD

GOOD FRIDAY.

Warm up x 2
50 Skipps
25 Jumping Jacks
5 Pull Ups
10 Squats
10 Push Ups
10 Back Ext

Core
50 Knees to Elbows
or
2 full tabata rounds of 60:20
(front,side,side,back)

Lift
Option.1
100 Pull Ups
100 Dips (man dips)
100 Air Squats

Option.2
20 Minutes of
5 Pull Ups
10 Push Ups
15 Squats

Cool Down

You can never train enough for a job where you could lose your life.

RC

March 27th WOD

Part 1

2 Rounds

10 Pull Ups

10 Over Head Squats

10 Broom Stick Deads

100 Skipping Rotations

Part 2

Tabata Core

Your Choice of Exercise

60 On

20 Off

Part 3

4 Rounds

10 Pull Ups

10 Bent Over Rows

10 Weighted Squats

10 Jump Ups

10 Shoulder Press

Cool Down