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
Day 1-
Warm up
1 mile run
:30 plank x 3
Strength
3 x 12 DB walking lunge
3 x 12 back squat
Metabolic Conditioning
Tabata (20 seconds of work – 10 second rest) 4 tabatas each
situps
jump rope (singles or double unders)
pushups
box stepups
Day 1
Warm up
8 x 800m 30 second rest in between
:30 plank x 3
Strength
3 x 12 reverse DB fly
3 x 12 shoulder shrugs
3 x 12 shoulder press
Metabolic Conditioning
Tabata (20 seconds of work – 10 second rest) 4 tabatas each
burpee / pullups
Post totals to comments.
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Day 1
Warm Up
EMOM (every minute on the minute) for 10 min.
3 power cleans @ 95# + 3 box jumps
:30 plank x 3
Skill Practice/Strength
Push press
3 – 3 – 3 – 3 – 3
WOD-
As many rounds as possible in 20 min.
2 Toes to bar (scaled: knees to elbow, knee ups)
10 KB swings
15 situps
Post rounds completed and weights used to comments.
Day 2
Warm Up:
3 Rounds
400m run, 10 pullups, 10 pushups, 10 situps, 10 air sqauts
Skill Practice:
Weighted pullups (place a DB between ankles)
5 – 5 – 5 – 5 – 5
WOD
1000m run
10-9-8-7-6-5-4-3-2-1
DB walking lunges
DB push press
1000m run
Post rounds completed and weights used to comments.
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Mobility
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Push Press
115-135-155-165-175
20 min amrap
13 rounds (44# kettlebell)
16 rounds
Day 2
22:08 (25#lunge, 35#press)