Welcome to SRFD Fitness, hopefully you are getting a feel for the movements and have gathered, or have access to some of the basic equipment needed. Please email or reply on the post with any questions. Todays post will cover A, B, and C shift workouts for the tours starting 6/29/2011.
Warm Up/Skill Practice-
Turkish Get Ups, 5 reps each arm. Use a light dumbbell at first, and go up from there. Watch this video for instruction.
As many rounds as possible in 8 minutes.
8 dumbbell push presses (Advanced: 45lbs, Intermediate: 30lbs, Novice: 20lbs)
30′ overhead walk with dumbbells (mark out 15′ and walk out & back, both DB’s held overhead during walk)
16 burpees (feet leave the ground and clap overhead each rep)
Throwing the dumbbells down from overhead (during the push presses or the overhead walk counts as a failed set).
Post rounds completed and weights used to comment section.
Warm Up/Skill Practice-
Hang Power Clean, start with 45lb bar, work up to a moderate weight, for a total of 10-15 reps. Not timed, just drill the form and speed aspect of the movement. Watch this video for instruction on the HPC.
WOD– Strength and Mini-Metcon
The workout for today will be a strength session, followed by a mini-metcon. Basically this means we do some lifting, then a short metabolic workout following. We’ll start with the basic lifts and go from there. Click on the links to see demo and explanations of the movements.
Strength- Hang Power Cleans 5 x 3
The Hang Power Clean is a great movement to build and generate power and strength. Watch the video, practice with the bar and make sure form is good before increasing the weight.
10 Dumbbell Thrusters/1 Burpee
9 DB Thruster/ 2 Burpee
8 DB Thruster/ 3 Burpee
7 DB Thruster/4 Burpee
6 DB Thruster/ 5 Burpee
5 DB Thruster/ 6 Burpee
4 DB Thruster/7 Burpee
3 DB Thruster/ 8 Burpee
2 DB Thruster/9 Burpee
1 DB Thruster/10 Burpee
(Advanced: 45lb, Intermediate: 35lb, Beginner: 25lb)
Post weights of hang power cleans and time of mini-metcon to comments.
Day 1 Cardio- Rowing Time Trial
Spend 5 minutes on the rower and go as far as you can. (if no rower, 10 minutes on treadmill/elliptical)
Post distance covered to comments.
Day 2 Cardio- Treadmill Intervals
1 min on/1 min of for total of 12 minutes on the treadmill.
Post time taken for reps to comments.
For the stretching, we’ll continue using “MobilityWOD“. It’s a free blog by Kelly Starrett, DPT. Each day different stretching/mobility movements are covered. Items generally used are foam rollers, a lacrosse (or tennis ball), and some stretching bands.
Day 1 Stretching/Mobility- “Creating global extension”
All the movements you see him doing with a stretching band, you can sub a hose strap and still do the stretch.
Day 2 Stretching/Mobility- “Track Team Stretches”
Today’s mission is to spend some time in the classic “track team” mobilization positions.
Recipe: “Skillet Frittata“, CFSCC Eat This