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
Friday, 29 July 2011
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"
Wednesday, 13 July 2011
July 14th WOD
Dynamic Stretching & Warm up
Core Workout
25 Crunches
25 Mountain Climbers
25 Lateral Raises
25 Super Mans
25 Froggers
25 Bicycle Kicks
2 min Plank
3 Rounds (supersets)
20 Split Lunges (raised Leg)
20 Kettle Bell Swings
20 Bicep Curls
20 Dips
20 Push Ups
20 Deadlifts
10 Min Bike Row Skip Run Stairs
Static Stretching
Monday, 11 July 2011
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