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