April 27th 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

Cool Down

There are no Excuses for Excuses!

Bicep Curls

April 24th WOD

2 rounds Warm Up

10 Pull Ups

10 Over Head Squats

10 Back Extensions

50 Skipping Rotations

Core

40 Sit Ups

10 Knees to E;bow

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

April 19th WOD

2 Rounds (warm up)

10 Broom Stick Deadlifts

50 Skipping rotations

10 Back Ext

Tabata Core 

60:20

Choose your Exercise 

20 mins As Many Round As Possible 

5 Pull Ups

10 Push Ups

15 Squats

Cool Down

Pain is WEAKNESS leaving your Body

April 16th WOD

2 Rounds (warm up)

10 Over Head Squats

10 Back Extensions

10 Pull Ups

10 Push Ups

Core Planks (1min off)

4 mins 

3 mins

2 mins

1 min

21-15-9

Burpees

Kettle bell Swings

Dips

Shoulder Press

Don't Suck at Life

April 8th WOD

For Those that are Playing in the IAFF Hockey Tournament this Week - Off Day

(Light Workout) 

EVERYONE ELSE

Warm Up

5 Rounds

20 Pull Ups

30 Push Up

40 Sit Ups

50 Air Squats

rest 3 mins between rounds

Cool Down and Static Stretching 

"Hockey is a man's game. The team with the most real men wins."
Brian Burk

WOD April 3rd

Part 1

2 Rounds

10 Pull Ups

10 Over Head Squats

10 Broom Stick Deads

100 Skipping Rotations

Part 2

Tabata Core

Your Choice of Exercise

60 On

20 Off

Part 3

4 Rounds

10 Pull Ups

10 Bent Over Rows

10 Weighted Squats

10 Jump Ups

10 Shoulder Press

Cool Down