Workouts: Day 1 and 2- Tuesday, July 1, 2014

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

We’ve added some cardio/movement workouts.  Great place to start for a more traditional style workout.  This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 7/1/2014

shangri- la

Day 1- 

Warm up

12 minute jog, then 8 x 2 min. run – run at a fast pace for 2 minutes, 8 times

:30 plank x 3

Strength

3 x 12 DB bench press

3 x 12 preacher curls

3 x 12 incline press

 

Metabolic Conditioning

Tabata (20 seconds of work – 10 second rest) 4 tabatas each

air squats

jump rope (singles or double unders)

pushups

 

Day 2-

Warm up

4 x 400m run at 80% of max

:30 plank x 3

Strength

3 x 12 DB shoulder press

5 x 5  weighted pullups

3 x 12 tricep pushdown (with cable machine)

Metabolic Conditioning

Tabata (20 seconds of work – 10 second rest) 4 tabatas each

burpees

 

Post totals to comments.

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Day 1

Warm Up

EMOM (every minute on the minute) for 10 min.

3 deadlifts @ 95# + 3 box jumps

 

Skill Practice/Strength

Shoulder press

3 – 3 – 3 – 3 – 3

 

WOD- 

Complete as many rounds in 15 minutes as you can of:

200m run,

10 Burpees

10 Toes to Bar (scaled: knees to elbows, knee raises)

Post rounds completed and weights used to comments.  

Day 2

Warm Up:

Tabata  –  double unders / 8 cycles

 

Skill Practice: 

Hang clean (weighted, bar or pvc/broomstick)

3 – 3 – 3 – 3 – 3

 

WOD

Complete as many rounds in 20 minutes as you can of:

200m run,

5 pullups

5 dips

10 Alternating DB snatch

 

Post rounds completed and weights used to comments.

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Mobility

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