Workouts: Day 1 and 2- Tuesday, July 5th, 2011

Welcome to SRFD Fitness, Hope you had a happy 4th of July.   Please email or reply on the post with any questions.  Today’s post will cover A, B, and C shift workouts for the tours starting 7/5/2011.


Day 1

Warm Up/Skill Practice-

Kettlebell swings (or dumbbell swings if you don’t have KB’s at the firehouse).  Here’s a video showing good and bad technique.  Also, here’s a video of dumbbell swings (note: you can either grab the middle of the DB, or one end of it, just make sure the bolts on the end are secure).


As many rounds as possible in 8 minutes of:

20 sit ups (not crunches, shoulders hit the floor, chest hits the knees)
15 kettlebell swings (Advanced: 53lbs, Intermediate:35lbs, Novice: 25lbs)
10 pull ups (Intermediate/Novice: Jumping Pull Ups)

Post total rounds.

Day 2

Warm Up/Skill Practice-

Warm Up; 1 min of jump rope, 10 air squats/10 push ups (2 times through)

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- Shoulder Press 5 x 3

The Shoulder Press (or strict press) is a classic strength movement.  This is a building block for many other movements.  Keep your core tight, and back locked in during the movement.  Legs and knees are locked out, no “bounce” at all, strictly shoulder up.  Here’s some great instruction from Rippetoe (Starting Strength) about the press.


5 Rounds of;

5 Shoulder Press (Advanced: 95lbs, Intermediate: 65lbs, Beginner: 45lbs)
10 Air Squats
20 Double-Unders (Intermediate/Beginner: 40 single unders)

Post weights of shoulder press and time of mini-metcon to comments.


Day 1 Cardio-

Tabata Double-Unders
20 seconds on/10 seconds rest for 8 cycles (4 mins total) of Double-Unders.  If you cannot do DU’s, count attempts, if no jump rope, do Tabata Air Squats.

Post number of DU’s to comments.

Day 2 Cardio- Treadmill/Rowing TT

5 mins of rowing or treadmill run.

Post distance 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 ball (or tennis ball), and some stretching bands.

Day 1 Stretching/Mobility- Getting Real about Hydration

Great video about hydration and electrolytes and how they effect our body and mobility.

Day 2  Stretching/Mobility-  Lower Leg Mobility

Kelly showing us some lower leg love with the lacrosse ball.  If you don’t have one yet, buy one, if you can’t…use a tennis ball.


Article- To Heal a Heart, Train Harder

Telling heart patients to really push themselves during exercise sounds risky. But a growing body of research suggests that a workout routine athletes use to get in shape may do the same for some patients.



Filed under WOD's

15 responses to “Workouts: Day 1 and 2- Tuesday, July 5th, 2011

  1. Woody

    Day 1
    Santos – 5rds
    Bunch – 6rds
    Woody – 5 1/3rds

    Jack Thomas (1st day)
    4 min tabata
    Squats – 16, 14
    Pushups – 22, 18
    Thruster 15# – 9, 9
    burpees – 3, 4

  2. Woody

    Day 2
    Mini-metcon/Shoulder Press
    Bunch – 3:25 / 105-115-125-135-135
    Santos – 3:30 / 95-105-115-120-125
    Woody – 2:48 / 125-135-155-165-175
    Jack T.
    Bench 135-155-185-195-200 (2)
    400m Run
    25 Thruster (45#)
    15 Pullups – 3:54

  3. Clink

    Day 2 WOD
    Shoulder Press #135 across the board

    Met Con Rx’d 7:24 Stupid Double unders!

  4. Day 1 WOD after a rough night on E8

    500m Row warm up- 1:48
    WOD- 4 RDs + 20 Sit Ups

  5. Day 2

    1000m Row- 3:29
    SP- 45/95/115/135/155 (kept it lighter today, hard to get motivated solo)
    WOD- 5:28 (95lbs strict press/DU’s RX’d)

    • Woody

      Only did singles, don’t quite have the DU’s yet, a little more practice. Way to get it done before the heat!

  6. Woody

    “DT” @ 7’s
    5 rounds
    155 DL 12reps
    155 hang power clean 9reps
    155 pushpress 6reps

    135 round 1
    115 next 4 rounds

  7. Scott Bristow

    Engine 6C day 1 – AMRAP situps, kb swings and pullups
    Bristow- 4 rounds + 5 KB swings
    Gloeckner – 3 rounds + 10 KB swings
    Berg 4 rounds + 17 situps

    • Scott Bristow

      6C day 2 Mini Metcon 5 rounds (had to use 50# DB push presses and 40 single unders)

      Bristow – 4:13

  8. Wow this is great. Keep up the great work, and thank you for your services. What about a P90X challenge? I had a few fireman friends go through it. Just an idea 🙂

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