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

FEB 27th WOD

Tabata Core

Planks

60 secs On

20 Secs Off

58 stn

5 Rounds

10 Air Squats

10 Burpee's

10 Single Leg Lunges

5 sets of Stair

Cool Down

Static Stretching

WOD Feb 12th

 

 

 

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 REAL DIPS!!

10 Weighted Squats

20 Curls for the Girls

Cool Down static stretching

Wod february 7th

Warm UP Dynamic Stretching

Part 1

Tabata planks

80 Secs

20 Secs

Part 2

3 sets

Back Squats

Dips

Dead Lifts

Part 3

Front Squats

Lunges

Step Ups

Cool Down

WOD Feb 4th

Warm UP Dynamic Stretching

tabata 

 60 On

20 Off

25 Pull Ups

50 Jump Squats (weighted)

50 Push Ups

50 Lunges (weighted)

50 Crunches

50 Dips

50 KB Swings

50 Shoulder Press

25 Pull Ups

Cool Down