Workouts: Day 1 and 2- Monday, July 7, 8, 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

 

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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