Dec 23 WOD *1000*

Warm up
2 Rounds
25 Jumping Jacks
10 Lunges
10 Shoulder Press
5 Box Jumps
10 Back Ext
Stick ROM

Core
Plank - 70 seconds - 30 seconds rest x 10 Rounds

Work Capacity *1000*

200 Push Ups
400 Air Squats
400 Leg Levers

Cool Down

Dec 20 WOD

Warm Up x 3

25 Jumping Jacks
5 Pull Ups
15 Body Squats
15 Push Ups
10 Back Ext
Stick ROM Drills
50 Skipps

Lift
Bench Press
5x5x5x5x5
-in between each set 10 Box Jumps

Work Capacity
with remaining Time (leave 5 mins for a cool down)

AMRAP
5 Bicep Pull Ups
10 Push Ups
15 Air Squats Body Squats

Cooooooooool Down

Destiny favours the Prepared - toughen the f*&%k up and stop complaining.

Dec.15 wod

Warm Up x 3
25 Jumping Jacks
8 Pull Ups
10 Push Ups
10 Sit Ups
10 Back Ext
10 Shoulder Press
25 ROM Stick Drills

4 Rounds
10 DeadLifts
15 Dips
150 Leg Levers
10 Box Jumps
10 Push Press
40 Push Ups

Core
10 Rounds
80 Second Front Plank
35 second Rest

Cool Down / Static Stretching

The Only Easy Day Was Yesterday

Dec. 4th WOD

Warm Up X3

50 Skipping Rotations
20 Arm Rotations
10 O.H Squats
10 Back Ext.
10 Broom Deads

Core

2 Min Plank

100 Leg Levers

2 Min Plank

100 Leg Levers

1 Min Plank

100 Leg Levers

20 Back Extensions

21-15-9 
Thrusters Pull Ups Push Ups

Cool DOWN
For those Playing Hockey In LB ....... Do warm UP and light Cardio and Stretching routine 

Nov.26 WOD

Warm Up

10 Minutes of cardio warm up - machine of choice- gradually increase intensity

Repeat x 3
5 Pull Ups
10 Push Ups
10 Back Extensions
10 Dips

Core
Planks 60:5
Front,Side,Side,Back x2

Workout
21-15-9
Thrusters
Wall Balls
Dips
Double Unders (Skipping)

Cool Down / Static Stretching

Nov.21 WOD

NOV.21

Warm Up x 3 Rounds

25 Jumping Jacks
10 Pull Ups
10 O.H BS Squats
15 Push Ups
10 Dips
10 Back Ext
5 Box Jumps
ROM Stick

Strength
Front Squat
5x5x5x5x5

Group Plank
if anyone breaks before 2 minutes - Group Penalty of 300 Air Squats, 100 Leg Levers (each)
if anyone breaks before 3 minutes - Group Penalty of 150 Air Squtats, 100 Leg Levers (each)

>3:45  - no squats, 100 Leg Levers

Cool Down/Static Stretching

When the Mind is weak, the body will fail. When Strong, there is almost no end to what the human body can endure.

Nov.13 WOD

Warm Up
3 Rounds
25 Jumping Jacks
10 O.H Body Squats
10 Dips
10 Sit Ups
5 Pull Ups
10 Push Ups
10 Shoulder Press
20 Stick Twists

Strength
Push Press
5x5x5x5x5

MuscEndurance
50 Pull Ups
50 Dips
100 Sit Ups
300 Leg Levers

Cool Down/Static Stretching


I Never said it would be easy, I said it would be worth it

NOV 10 WOD

Warm Up x 3

25 Jumping Jacks
10 Pull Ups
10 O.H BS Squats
10 Back Ext
10 Dips
50 Skipping rotation

Core
25 Toes to Bar
25 Knees To Elbows
50 Sit Ups

W.O

AMRAP in remaining time of hr (leave 5-7 mins for cool down)

10 strict pull ups
10 Deadlift
10 Front Squat
10 Wall Balls

Cool Down

The only easy day was yesterday

Nov 5th

Dynamic Warm Up (x3)

10 Pull ups
5 Push ups
15 squats
10 back ext

10 Min Cardio Warm UP

As Many Rounds In 20 Mins

10 Burpees
15 Kettlebell swings
20 sit ups

Static Stretching

NOV 2 WOD

Warm Up

10 Mins Cardio of your choice with progressive increase in intensity

1 Round
25 Jumping Jacks
10 Lunges (per leg)
10 Back Ext
10 Dips
15 Sit Ups
Stick Twists

Work Out

50 Pull Ups
150 Push Ups
200 Body Squats

If finished above W.O With time left over

30 Sit Ups
10 Knees to Elbows
25 Sit Ups
10 Knees to Elbows
15 Sit Ups
10 Knees to Elbows
5 Sit Ups

Cool Down & Static Stretching

Integrity & Discipline - it means not cheating in the workout, even if no one else knows, you do.
Effort - Put out max effort if you want results, if its not hard, your not doing it right. 

RC

OCT 28 WOD

OCT 28 WOD

Warm Up - 3 Rounds

25 Jumping Jacks

10 O.H Squats with Broom Stick

10 Push Ups

10 Back Ext

10 Shoulder Press (warm up weight)

20 Broom Stick Twists (ROM)

Core x 4 Rounds

1 Min Plank

25 Sit Ups

10 ROUNDS

10 Pull Ups - if you cant do pull ups - do negatives/use bands for assistance

10 Dips - Do Real Dips - or if doing the bench dips add weight to make them hard!

Cool Down/Static Stretching

*If you want to do pull ups, then do pull ups. If you cant do an actual pull up - do negatives (jump up and lower yourself down from the top of the pull up position slowly)*

Dont Ever Ever Quit, Never. 

Embrace the Suck.

RC

OCT 25 WOD (Strength)

Oct 25 WOD

3 Rounds

25 Jumping Jacks
8 Pull Ups
10 Back Ext
10 Push Ups
10 B.S OH Squats
10 Dips
10 Lunges
50 Skipps
Stick Twists

Strength
Deadlifts
5x5x5x5x5

Core
2 Min Plank
150 Leg Levers
1.5 Min Plank
200 Leg Levers
1 Min Plank
250 Leg Levers
25 Sit Ups

Cool Down/Static Stretches

Oct 20 WOD (metcon)

Warm Up x 3

50 Skipps
10 Push Ups
25 Jumping Jacks
8 Pull Ups
10 O.H Stick Squats
10 Back Ext

Core
2 Min Plank
100 Leg Levers
2 Min Plank
100 Leg Levers
1 Min Plank
200 Leg Levers
20 Back Extensions

21-15-9
Thrusters, Pull Ups, Sit Ups

Cool Down

Oct 16th WOD

2 Rounds warm Ups

10 Pull Ups

10 Over head Squats

10 Back Ext.

50 Skipping Rotations

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!

Oct 12 WOD

OCT 12 WOD

3 Rounds - Increase intensity as you go

25 Jumping Jacks
8 Pull ups
10 Overhead Stick Squats
15 Push Ups
10 Back Ext
8 Dips
50 Skipps
20 Stick Twists

Push Press
3x3x3x3x3x3x3
10 sit ups in between each set

Core - 1 Round
2 Min Plank
10 Knees to Elbows
1 Min Plank
10 Knees to Elbows
30 Sit Ups
150 Leg Levers

200 Air Squats (90 degrees)

Cool Down & Static Stretches

The Only Easy Day Was Yesterday- Hooya!

Oct.9 -WOD -Strength

OCT 9 WOD - STRENGTH

Warm up X 3 Rounds - Gradually Build up Intensity

25 Jumping Jacks

10 Push Ups

10 Back Ext or 10 Broom Stick Deads

10 Overhead Broom Stick Squats

5 Pull Ups

50 Skipping Rotations

20 Stick Twists

Core

70:20 Planks X 2 Rounds

Front, Side, Side, Superman

Workout

Back Squat

5x5x5x5x5

Down the rack x1

Cool Down

-Remember that a 5x5 workout means that this is a Strength Workout - When your hitting your 5th rep especially in your last 2-3 sets you shouldnt have the energy to do a 6th. If you dont challenge yourself with increasingly heavy weights you will not see gains. With saying that if your form is questionable then please change the 5x5 to sets of 10 with lighter weight and making sure your form is correct. 

Embrance the Suck

 

Sept 26th

Dynamic Warm Up

2 Rounds

10 Over head Squats

10 Broom Stick Deads

10 Back Ext.

50 Skipping Rotations

Tabata Core

2 rounds Planks 90 secs

 Prone, Lateral, Superman

450

25 Pull Ups

50 Jump Squats

50 Push Ups

50 Lunges

50 Crunches

50 Air Squats

50 Dips

50 KB Swings

50 Shoulder Press

25 Pull Ups

Cool Down

Sept 15 WOD

SEPT 15 WOD - METCON

Warm Up

20 Jumping Jacks
5 Pull Ups
15 Push Ups
10 O.H Stick Squats
Stick Twists

Core
20 Sit Ups
50 Leg Levers
20 Sit Ups
50 Leg Levers
20 Sit Ups
50 Leg Levers
10 Sit Ups
50 Leg Levers
10 Sit Ups
100 Leg Levers

Work Out

1.Run 4 Laps (6 at 88)

2. 4 Rounds
8 Deadlifts
10 Pull Ups
20 Double Unders
10 Push Press

3. Run 4 Laps (6 @88)

Cool Down

In todays workout when you are feeling tired and want to cheat or not challenge yourself, ask yourself this - who am i willing to let down??

RC

Aug 30th (metcon)

Dynamic Warm Up, Joint Mobility

2 Rounds

10 Broom Deads

10 Over head Squats

10 Push Ups

10 Pull Ups

Core Planks

4 mins 

3 mins

2 mins

1 mins

5 Rounds

10 Deadlifts (135-185 lbs)

10 Burpees

Run

Run around building

87 stn 2 laps

88 stn 3 laps 

89 stn 2 laps

Aug 25th WOD

2 Rounds Warm Up

10 Pull Ups

10 Over Head Squats

10 Back Extensions

100 Skipping Rotations

Core

50 sit ups

10 Knees to Elbow

40 Sit Ups

10 Knees to Elbow

30 Sit Upa

10 Knees to Elbowa

20 Sit Ups

10 Knees to Elbows

10 Sit Ups

10 Knees to Elbows

 4 Rounds

10 deadlifts

10 Back Squats

10 Bench Press

10 Bent Over Rows

Aug 22nd metcon

Dynamic Warm Up 2 Rounds

100 Skipping rotations

10 Push Ups

Dips

Overhead Squats

Core 2 Rounds

50 sit ups

40 leg leavers

30 seated med ball twists

20 Mtn Climbers

10 froggers 

FF Fran

21-15-9

Thursters (>50 lbs)

Pull Ups (89stn burpees)

Kettle Bell Swings

Dips

Cool Down

Aug 17th WOD metcon

For those that are running in THE Spartan Race Tomorrow Take it easy, Work on core/flexibility/easy cardiovascular training.... see you at the finish line.

Warm Up X2

Push Ups

Pull Ups

Deads 

Over head Squat

2 laps around your Hall

Core 

4,3,2,1 min planks

Part1 

Deadlifts     10-9-8-7-6-5-4-3-2-1
Wall Balls     1-2-3-4-5-6-7-8-9-10

Do 10 Deadlifts, then 1 wall ball, 9 deadlifts then 2 wall balls,..........

However, for each time you let go of the bar without completing the number of deadlifts in that round, or each time the ball hits the ground while doing wall balls and not completing the round, run around the building..
87 & 89 run around twice, 88 three times.

Part 2

100 Burpees

AUG 14 - WOD

AUG 14 WOD - SPARTAN UP FOR SPARTAN RACE

W.U x 2
25 JJ
10 Pull Ups
15 BS O.H Squats
10 Push Ups
15 BS DeadLifts

CORE
80:20 Planks 2 Complete rounds (front,side,side,back)

W.O x 5 Rounds

0.6 of a mile on the treadmill
5 Tire Flips
10 Burpees
10 Push Ups

When your done you will have ran 5km

If there are not enough treadmills for firefighters
89 station - Run 4 Laps per Round
87 station - Run 4 Laps per Round
88 station - Run 6 Laps per Round

Aug 9 WOD - Strength

Aug 9th Strength - WOD 

Warm up - 2 Rounds

25 Jumping Jacks

 8 Pull Ups

10 Push Ups

10 O.H Squats - Broom Stick

10 Deadlifts - Broom Stick

20 Broom Stick twists

Core

50 Leg Levers

40 Sit Ups

100 Leg Levers

30 Sit Ups

150 Leg Levers

20 Sit Ups

200 Leg Levers

10 Sit Ups

2 Min Front Plank

Strength

Deadlifts 5-5-5-5-5

(Make sure to do a warm up set before you start your 5x5 - as you hit your 5th rep in each set especially the later sets - you should find the 5th rep ++Difficult) - Strength workout- means challenge yourself

Work Capacity x 3

Run - (87 & 89 - 2 laps, 88 3 laps)

25 Push Ups

50 Air Squats

Cool Down

Today i do what others won't, so tomorrow i can do what others can't.

Aug 6 WOD

Warm Up - 2 rounds
25 Jumping Jacks
15 Push Ups
10 Broom Stick O.H Squats
10 Broom Stick Deadlifts
20 Stick Twists
5 Burpees

Core - 1 Round
Planks
Front 4 Mins
side,side - 1 min each
Back 2 Mins

Strength

Back Squat

5-5-5-5-5

Work Capacity - 3 Rounds
12 Pull Ups
7 Left Twist Wall Balls
7 Right Twist Wall Balls
10 Push Press
15 Wall Balls - Standard


Cool Down

August 1 - WOD

Warm Up
25 Jumping Jacks
15 Broom Stick Deads
15 Broom Stick Shoulder Press
10 Push Ups
20 Stick Twists
10 Body Squats

Core
4 Min Plank
10 Knees to Elbows
3 Min Plank
10 Knees to Ebows
2 Min Plank
10 Knees to Elbows
1 Min Plank
Celebrate

Meat & Potatoes Workout - 4 Rounds
10 Pull Ups
10 Thrusters
10 Bent over rows
10 Lunges (Per Leg)
10 Straight Leg Deads

4. Finale -2 Rounds
    Down The Rack Biceps (heaviest weight you can do 7 times per arm - decrease by lbs. all the way down to 5 pounds)
    25 Sit Ups
    50 Leg Levers

5. Cool Down


Strength is Your friend, challenge yourself with increasing the weight if your form is proper, if you never challenge yourself you wont see the gains you desire.
-Effort Never Takes A Holiday

July 29th WOD

July 29 WOD

1.Warm Up
25 Jumping Jacks
15 Broom Stick Deads
10 Push Ups
5 Burpees
20 stick twists

2.Core
40 Sit Ups
100 Leg Levers
30 Sit Ups
100 Leg Levers
20 Sit Ups
100 Leg Levers
10 Sit Ups
100 Leg Levers
25 Side crunches (Right)
25 Side crunches (Left)

3.AMRAP - 20 Mins

5 Pull Ups
10 Push Ups
15 Body Squats - Aim for 90 degrees - if you cant make this - widen your stance and point your toes out more

4. Cool Down


The Only Easy Day Was Yesterday - Set Micro Goals and Focus on the task at hand, dig deep and put out.

R

July 24- WOD

JULY 24

Warm up (2 Rounds)
25 Jumping Jacks
10 Pull Ups
10 Lunges
10 Push Ups

Core
Planks
80:20 - front,side,side,back x 2
25 Sit Ups
100 Leg Levers (leg scissors)

AMRAP 20 Mins

5 Tire Flips
50 Ft Sled Drag ( at least 4- 45's - doesn't need to be a run - steady pull)
20 Push Ups
10 Bicep Curls
50 Ft Reverse Sled Drag - Same weight
Stand and Struggle for air (20 seconds)

There are no excuses for excuses.

July 21st WOD

Dynamic Warm Up

2 Rounds

10 Over head Squats

10 Broom Stick Deads

10 Back Ext.

50 Skipping Rotations

Tabata Core

2 rounds Planks

 Prone, Lateral, Superman

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

July 16th WOD

Warm Up

2 Rounds

10 Over head Squats

10 Broom Deads

10 Push Ups

10 Pull Ups

  Core 2 Rounds

  50 Sit Ups

40 Mtn Climbers

30 Supermans

20 Sit ups

10 Supermans

5 Rounds

15 Push Ups

25 wall Balls

800 m Run

or

1600 m Bike, Row (this isn't a rest period no sitting on bikes)

Cool Down

WOD July 8th

2 Rounds Warm Up

10 Pull Ups

10 Over Head Squats

10 Back Extensions

50 Skipping Rotations

Core

50 sit ups

10 Knees to Elbow

40 Sit Ups

10 Knees to Elbow

30 Sit Upa

10 Knees to Elbowa

20 Sit Ups

10 Knees to Elbows

10 Sit Ups

10 Knees to Elbows

5 Rounds

10 deadlifts

10 Back Squats

10 Bench Press

10 Bent Over Rows

Cool Down

july 5th WOD

Dynamic Warm Up, Joint Mobility

2 Rounds

10 Broom Deads

10 Over head Squats

10 Push Ups

10 Pull Ups

Core Planks

4 mins 

3 mins

2 mins

1 mins

5 Rounds

10 Deadlifts (135-185 lbs)

10 Burpees

Run

Run around building

87 stn 2 laps

88 stn 3 laps 

89 stn 2 laps

June 30th WOD

2 rounds

10 Over head Squats

10 Broom Deads

10 Push Ups

10 Pull Ups

Core 2 Rounds

50 Sit Ups

40 Mtn Climbers

30 Supermans

20 Sit ups

10 Supermans

AS MANY ROUNDS AS POSSIBLE 20 mins

5 Tire Flips

20 Shoulder Press

20 Kettle Bell Swings

10 Dips

1 sled drag forward 50 Ft. (135lbs)

Cool Down

june 27th WOD

2 Rounds Warm Up

10 Pull Ups

10 Over Head Squats

10 Back Extensions

50 Skipping Rotations

Core

50 sit ups

10 Knees to Elbow

40 Sit Ups

10 Knees to Elbow

30 Sit Upa

10 Knees to Elbowa

20 Sit Up

   10 Knees to Elbows

    10 Sit ups

   10 Knees to Elbows

5 Rounds

15 Push Ups 

25 wall Balls

800 m Run 

or

1600 m Bike, Row (this isn't a rest period no sitting on bikes)

Cool Down

june 22nd WOD

Warm Up 

2 Rounds

10 Over head Squats

10 Broom Deads

10 Push Ups

10 Pull Ups

Core

4,3,2,1 Front Planks

5 Rounds

7 Tire Flips

50 ft Fammer Carry ( >100lbs)

50 ft Reverse Sled Drag 

50 ft Sprint

10 Shoulder Press

Cool Down

June 19 WOD

Dynamic Warm Up

2 Rounds

10 dips

10 Jump squats

10 Broom deads

1 Round 

60 sec Planks

(prone, lateral's, superman)

1 mile Sprint 

or

3 mile Row

or

500 skipping rotations

50 Pull Ups

100 Push Ups

150 Air Squats

200 Sit Ups

1 mile Sprint 

or

3 mile Row

or

500 skipping rotations

Cool down

Train Like Your Life depends on it - cause it may

JUNE 14 W.O.D

1.Warm Up - 2 Rounds
25 Jumping Jacks
10 Push Ups
15 Body Squats
10 Pull Ups
3 Burpees

2.Core
8 Rounds of 60 Second Planks - no rest period --40 Leg Levers in-between each plank
-after last plank -150 Leg Levers

3.  4 Rounds
10 Back Squat -- 10 quick body squats when done with weighted.
15 Push Ups
5 Tire Flips
10 Weighted Lunges (Per Leg)
10 Curls for Girls


Remember....The Only Easy Day Was Yesterday...

June 6th WOD

2 Rounds Warm Up

10 Pull Ups

10 Over Head Squats

10 Back Extensions

50 Skipping Rotations

Core

50 sit ups

10 Knees to Elbow

40 Sit Ups

10 Knees to Elbow

30 Sit Upa

10 Knees to Elbowa

20 Sit Ups

10 Knees to Elbows

10 Sit Ups

10 Knees to Elbows

5 Rounds

10 deadlifts

10 Back Squats

10 Bench Press

10 Bent Over Rows

Cool Down

June 3rd WOD

2 rounds

10 Over head Squats

10 Broom Deads

10 Push Ups

10 Pull Ups

Core 2 Rounds

50 Sit Ups

40 Mtn Climbers

30 Supermans

20 Sit ups

10 Supermans

AS MANY ROUNDS AS POSSIBLE 20 mins

5 Tire Flips

20 Shoulder Press

20 Kettle Bell Swings

10 Dips

1 sled drag forward 50 Ft. (135lbs)

Cool Down

May 29th WOD

Warm Up (2 rounds)

10 Pull Ups

10 Dips

10 Broom stick Deads

10 Over head Squats

Core Planks

4,3,2,1 mins with 1 min rest between Sets

5 Rounds

5 Pull Ups

7 Burpees

10 Push Ups

800 m Run/Row/Bike

"Good Enough isn't Good Enough"

May 21 - WOD

*Part 1* (2 rounds )* 15 OverHead Stick Squats, 15 Broom Stick Deadlifts, 20 Jumping Jacks, 10 Push Ups, 5 Pull Ups

*Part 2* - Core exercise of your choice 8 Rounds - 70:20

*Part 3* - 5 Rounds

1. 50ft Sled Drag - Immediately after travelling 50ft drop handles and sprint another 50ft - (100% intensity)

2. 7 Tire Flips

3. 15 Incline Pushups (lean onto bench)

4. 1 Minute Plank

*Part 4* - Down the rack bicep curls (7 reps, then go down by 5 pounds until you cannot lift anymore)

Cool Down

Brothers, what we do in life... echoes in eternity.

Strength and Honor

May 18th WOD

Part 1 (2 rounds )

10 Over Head Air Squats

10 Back Extensions

10 Pull Ups

10 Broom Stick Deadlifts

                                                                        Part 2 Core

50 Sit Ups

10 Knees to Elbows (or mtn climbers)

40 Sit Ups

10 Knees to Elbows

30 Sit Ups

10 Knees to Elbows

20 Sit Ups

10 Knees to Elbows

10 Sit Ups

5 Rounds

15 Push Ups 

25 wall Balls

800 m Run 

or

1600 m Bike, Row (this isn't a rest period no sitting on bikes)

Cool Down