March 31st WOD

Part 1 Warm Up

2 Rounds

50 Skipping Rotations

10 Back Extensions

10 Air Squats

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

Part 3

25 Pull Ups

50 Jump Squats (weighted)

50 Push Ups

50 Lunges (weighted)

25 Back Extensions

50 Dips

50 KB Swings

50 Shoulder Press

25 Pull Ups

March 26th WOD

  Part 1

2 Rounds 

10 Body Squats

10 Back Extensions

10 Jumping Jacks

Part 2

Tabata Core (your choice)

8 Rounds

60 On

20 Off

Part 3

21-15-9

Thrusters

Pull Ups

Push Ups

Bicep Curls

Cool Down

1 hr Workout is 4% of your Day... No Excuses..!

March 23rd WOD

Part 1 (2 rounds )

10 Over Head Air Squats

10 Back Extensions

10 Pull Ups

10 Broom Stick Deadlifts

Part 2 (min off )

Planks

4 mins

3 mins

2 mins

1min

5 Sets

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

March 18th WOD

Part 1

2 rounds

10 Over Head Squats

10 Back Extension

10 Pull Ups

50 Skipping Rotations

Part 2

Tabata Planks

80:20secs

Part 3

Shoulder Press

5-5-5-5-5

5 Rounds

10 Deadlifts

10 Back Squats

10 Bench Press 

10 Bent Over Rows

Cool Down

March 15th WOD

Part 1 Warm Up

50 Skipping Rotations

10 Back Extensions

10 Air Squats

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

Part 3   21-15-9

 Burpees

kettle bells

Dips

March 10th WOD

Part 1 Warm Up 2 Rounds

10 Over Head Broom Squats

10 Back Extension

10 Sit Ups

Part 2 Core

Prone Planks (1 min rest)

4 mins

3 mins

2 mins

1 min

Part 3

As Many Rounds In 20 mins 

5 Pull Ups

10 Push Ups

10 Squats

Physical Fitness + Training = Fire Ground Success  

March 7th WOD

Part 1 Warm Up

2 Rounds

10 Push Ups

10 Back Extensions

50 rotations Skipping

Part 2 Core

2 Rounds

25 Crunches

25 Leg Raises (back flat on ground)

25 Lateral Side Raises (25 each side)

2 min Prone Planks

Part 3

5 Rounds

Bike, Run, Row 800 m (1/2 mile)20 Wallballs 6-12 kgs
10 Pull-ups (strict)

Cool Down Static Stretches

Physical Fitness + Training = Fire Ground Success !

March 2nd WOD

Tabata Core

Planks

60 On

20 Off

Part 1

2 Rounds 

10 Push Ups

10 Back Ext.

10 Squats

Part 2

50 Pull Ups

75 Sit Ups

Run 800 m (1/2 mile)

75 Push Press (with bar)

300 Jump Rope

Cool Down Static Stretching