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

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

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 

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

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

http://www.youtube.com/watch?v=Yz9-z090VQY

PHYSICAL FITNESS + TRAINING =  FIRE GROUND SUCCESS

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

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