Oct 31st

Warm up

Tabata core Planks

60 on

20 off

Part 1
 3 Rounds    

   10 Pullups
10 push ups
15 squats
15 sit ups
15 Back Extension

Part 2

5 Sets
10 Deadlifts

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 

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

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

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

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