DYNAMIC WARM UP
TABATA CORE PLANKS
80 ON
20 OFF
5 SETS
10 PULL UPS
10 DEAD LIFTS
10 CHIN UPS (PALMS FACING IN)
10 FLAT BENCH PRESS
10 EXPLOSIVE PUSH UPS
COOL DOWN
WE DONT PLAY SPORTS TO GET IN SHAPE,
WE TRAIN TO PLAY SPORTS
(R.C)
Sunday, 27 November 2011
Thursday, 24 November 2011
Tuesday, 15 November 2011
NOV 16th
CORE WORKOUT
X2
25 CRUNCHES
25 MOUNTAIN CLIMBERS
25 FROGGERS
25 BICYCLE KICKS
25 Lateral Raises
2 min prone Plank
FRAN WITH A TWIST
21-15-9
Thrusters
Pull Ups
Split Lunges
Bicep Curls
10 min Cool Down
Static Stretching
Monday, 7 November 2011
Wednesday, 2 November 2011
Nov 3rd
Dynamic Stretching and Warm Up
3 min Prone Plank
3 min Back Extension
2 min Prone Plank
2 min Back Extension
400
25 Pull Ups
50 Jump Squats
50 Push Ups
50 Lunges
50 Crunches
50 Dips
50 KB Swings
50 Shoulder Press
25 Pull Ups
Cool Down static stretching
Sunday, 30 October 2011
Oct 31st
Warm up
Tabata core Planks
60 on
20 off
Part 1
3 Rounds
3 Rounds
10 Pullups
10 push ups
15 squats
15 sit ups
15 Back Extension
Part 2
5 Sets
10 Deadlifts
10 push ups
15 squats
15 sit ups
15 Back Extension
Part 2
5 Sets
10 Deadlifts
Tuesday, 18 October 2011
Oct 18th WOD
WARM UP
Core 3 Sets
25 Vertical Leg Crunch
25 Bicycle Kicks
25 Froggers
12 Left lateral Leg Lifts
12 Right lateral Leg Lifts
2 Min Prone Plank
5 Sets
10 Pull Ups
10 Bench Press
10 Dead Lifts
10 Weighted Squats
20 Curls for the Girls
Cool Down static stretching
Friday, 14 October 2011
Oct 15th WOD
Dynamic Stretching
Tabata Planks
60 on
20 off
10.9.8.7.6.5.4.3.2.1.
Burpee"s
Dips
Front Squats
Shoulder Press
Lunges Weighted
Cool Down Static Stretching
Monday, 10 October 2011
WOD Oct 10th
Dynamic Warm UP
25 Vertical Leg Crunch
25 Bicycle Kicks
25 Froggers
12 Left lateral Leg Lifts
12 Right lateral Leg Lifts
2 Min Prone Plank
21-15-9
Thrusters
Pull Ups
Push Ups
Deadlifts
Kaiser Sled / 2 sets of Stairs
Cool Down
Thursday, 6 October 2011
Oct . 7th
Warm Up Dynamic stretching
TABATA PLANKS
60 SECS ON
20 SECS OFF
Bike, Row, Run, Stairs, Crosstrainer Skip.
5 mins @ 50%
2 mins @ 60 %
1 mins @ 80%
2mins @ 60%
1 mins @ 80%
2 mins @ 60%
1 min @ 80%\
2 mins @ 60%
1 min @ 80%
2 min @ 60%
1 min @ 90 %
2 mins @ 60%
2 MINS @ 90%
5 MINS Cool Down
Static Stretching
Physical Fitness + Training = Fire Ground Success
Saturday, 1 October 2011
WOD OCT 2nd
Dynamic Stretching Warm Up
Core 3 Sets
25 Vertical Leg Crunch
25 Bicycle Kicks
25 Froggers
12 Left lateral Leg Lifts
12 Right lateral Leg Lifts
2 Min Prone Plank
5 Sets
10 Wall Ball
20 Bicep Curls
20 Weighted Lunges
10 Bent Over Rows
10 one Arm Kettle bells (10 Right 10 Left)
Cool Down Static Stretching
Thursday, 29 September 2011
WOD SEPT 29 th
MEAT AND POTATOES
Warm Up Dynamic Stretching
2 rounds
25 crunches
25 Mountain Climbers
25 V Sit Ups
25 Froggers
25 Super Mans (prone)
25 Leg Raises
Plank Off
5 Rounds
10 Weighted Back Squats
10 Pull Ups
10 DeadLifts
10 Push Press
10 Dips
Cool Down static Stretching
Saturday, 24 September 2011
SEPT 24th WOD
Warm Up D
ynamic Stretching
Tabata Core Planks
80 on
20 off
10 Rounds
5 Pull Ups
10 Push UPs or Bench Press
15 Air Squats
20 Jump Ups
Static Stretching Cool Down
Physical Fitness + Training = Fire Ground Success
Cool Down
Tuesday, 20 September 2011
WOD Sept. 20th.......... SET Goals!!!
Dynamic Stretching Warm Up
Tabata Abs
60 Secs ON
20 Secs OFF
21-15-9
Thrusters
Pull Ups
Jump Ups
Push Ups
Cool Down Static Stretching
Physical Fitness + Training = Fire Ground Success
Thursday, 15 September 2011
sept 16 WOD
Dynamic Warm Up
Tabtata Planks
80 On
20 Off
5 Rounds
20 Kettle Bells Swings
20 Dips
10 Burbee"s
20 Bicep Curl
20 back Extensions
1-Kaiser Sled 57
2 -sets of Stairs 58
cool down
Monday, 12 September 2011
Tabata Core
Try some new core movements
8 Sets
40 On
20 Off
5 SETS
10 Flat, Inclince, Decline, Benche Press
10 Pull Up's (strict)
20 Lunges with rotaion
10 Front Squats
10 Shoulder Press (alt. shoulder Shrugs)
10 Deadlifts
10 Min Cool Down
Static Stretching
Video for Lunge Rotaion
PHYSICAL FITNESS + TRAINING = FIRE GROUND SUCCESS
Thursday, 8 September 2011
Sept 5th WOD
Dynamic Stretching Warm Up
Tabata Planks
80 Secs On
20 Secs Off
Bike, Row, Run, Stairs, Crosstrainer Skip.
5 mins @ 50%
2 mins @ 60 %
1 mins @ 80%
2mins @ 60%
1 mins @ 80%
2 mins @ 60%
1 min @ 80%\
2 mins @ 60%
1 min @ 80%
2 min @ 60%
1 min @ 90 %
2 mins @ 60%
2 MINS @ 90%
5 MINS Cool Down
Static Stretcing
Physical Fitness + Training = Fire Ground Success
Sunday, 4 September 2011
Sept 5th WOD
Dynamic Stretching and Warm Up
Tabata Core
60 On
20 Off
5 Sets
10 Pull Ups
10 Push Ups
10 Thrusters
20 Split Lunges
10 Dips
57 --- Run One Lap
58 --- 4 sets of Stairs
Cool Down and Static stretch
Physical Fitness + Training = Fire Ground Success
Tuesday, 30 August 2011
Aug 31st WOD........
COMBAT TEAM....... Stretching, Hydrate and Light Workout!
Warm Up Dynamic Stretching
Tabata Core
60 on
20 off
10 Rounds
5 Pull Ups
10 Push UPs
15 Air Squats
20 Jump Ups
Cool Down
PHYSICAL FITNESS + TRAINING = FIRE GROUND SUCCESS
Monday, 22 August 2011
AUG 23rd WOD
Dynamic Stretching and Warm Up
Tabata Core
60 secs On
20 secs Off
Part 15 Sets
10 Front Squats
20 ft Farmer Walk with 90 LBS
10 Step Ups
Part 2
5 Sets
10 Pull Ups
20 Push Ups
10 shoulder Press
20 Dips
Cool Down Static Stretching
Physical Fitness + Training = Fire Ground Success
Monday, 15 August 2011
Dynamic Stretching and Warm UP
Tabata Planks x8
60 On 20 Off
Rounds 1 2 3 4 5 6 7 8 9 10
Burpees 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
Deadlifts 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (weight 45lbs bar or 95lbs total)
Shoulder Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (weight 20-45 lbs each arm)
Hose pull/drag 1 1 1 1 1 1 1 1 1 1 Layout a length of 65, for those that missed s 400 that 2 sections. Pull the lengths in using upper body / then run the hose back out so it’s ready for the next FF
Cool Down,Satic Sretching and Hydration
Physical Fitness + Trainnig = Fire Ground Success !
Thursday, 11 August 2011
WOD Aug 12th
Dyanamic Stretcing + Warm Up
Tabata Core
8 Sets
50 On 20 Off
5 Sets
15 Kettle Bell Swings
15 Push Ups
15 Thrusters
15 Dips
1 Keiser (58 tire Flips x 5)
1 Lap (57) 2 sets of Stairs (58)
Physical Fitness + Training = Fire Ground Success
Physical Fitness + Training = Fire Ground Success
Sunday, 7 August 2011
WOD AUG 7th
Dynamic Stretching Warm Up
Tabata Planks
80 Secs On
20 Secs Off
Bike, Row, Run, Stairs, Crosstrainer Skip.
5 mins @ 50%
2 mins @ 60 %
1 mins @ 80%
2mins @ 60%
1 mins @ 80%
2 mins @ 60%
1 min @ 80%\
2 mins @ 60%
1 min @ 80%
2 min @ 60%
1 min @ 90 %
2 mins @ 60%
2 MINS @ 90%
5 MINS Cool Down
Static Stretcing
Physical Fitness + Training = Fire Ground Success
Thursday, 4 August 2011
WOD Aug 4th
25 Pull Ups
50 box Jumps
50 pushups
50 Kettle Bell
50 split lunges
50 sit ups
50 shoulder press (15-40 lbs )
50 back extensions
50 air squats (think about adding some free weights for a more challenging workout)
50 dips
25 pull-ups
Total reps 500
Physical Fitness + Training = Fire Ground Success !
Friday, 29 July 2011
July 30th WOD
Dynamic Stretching and Warm Up
TABATA PLANKS
80 secs On
20 secs Off
5 Rounds
10 push Ups
10 Dips
10 Burpee's
10 Bicep Curls
1 Lap Around 57 or 2 sets of stairs 58
3 sets of MAX PULL UPS
3 sets of MAX PULL UPS
10 mins Cool Down
Static Stretching
Tuesday, 26 July 2011
July 27th Workout
Tabata Core
Try some new core movements
8 Sets
40 On
20 Off
5 SETS
10 Flat, Inclince, Decline, Benche Press
10 Pull Up's (strict)
20 Lunges with rotaion
10 Front Squats
10 Shoulder Press (alt. shoulder Shrugs)
10 Deadlifts
10 Min Cool Down
Static Stretching
Video for Lunge Rotaion
PHYSICAL FITNESS + TRAINING = FIRE GROUND SUCCESS
Tuesday, 19 July 2011
JULY 22 WOD
FIRE FIGHTER FRAN
DYNAMIC STRETCHING & WARM UP
CORE WORKOUT
X2
25 CRUNCHES
25 MOUNTAIN CLIMBERS
25 FROGGERS
25 BICYCLE KICKS
25 Lateral Raises
2 min prone Plank
FRAN WITH A TWIST
21-15-9
Thrusters
Pull Ups
Split Lunges
Bicep Curls
10 min Cool Down
Static Stretching
Monday, 18 July 2011
July 19th WOD
Dynamic Stretching and Warm Up
Tabata Planks 8 rounds
80 Seconds On
20 Secs Off
5 ROUNDS
1-Keiser Sled
1-Hose Pull and Run Out
10 Shoulder Press
1 Dummy Drag
10 -Sand Bag Squat's ( pick up sandbag off floor over alternating shoulder and squat)
Run 57 or 2 sets of Stairs at 58
10 mins cool Down
Static Stretching
"Physical Fitness and Training = Fire Ground Success"
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