Workouts: Day 1 and 2- Wednesday, Thursday December 10, 11, 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 12/10 /2014

909C
Workout Option 1 – Day 1 

Warm up

1/2 mile run x 3

1 Min. plank x 3

Strength

4 x 12  Bench Press

4 x 12  Incline Bench Press

4 x 12  Decline Bench Press

 

Metabolic Conditioning

Tabata Burpees (20 sec. of work followed by 10 sec. rest/8 cycles)

 

Workout Option1 – Day 2

Warm up

400m run x 4

1 Min. plank x 3

 

Strength

4 x 12 Lat pulldowns

4 x 12  DB bent over rows

4 x 12  Reverse DB flyes

 

Post totals to comments.

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Workout Option 2 – Day 1

Warm Up

1/2 Mile Run

Tabata – 8 cycles

Planks

 

Skill Practice/Strength

Hang Cleans

5 – 5 – 5 – 5 – 5

WOD- 

15 bench press (Advanced: 155lbs, Intermediate*: 83lbs, Novice: 53lbs)
Then 3 rounds –
15 ring push ups
10 knees to elbows
Row (Advanced: 500m, Intermediate*: 400m, Novice: 300m)

 

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata Plank – 8 cycles

Pullups

7 – 7 – 7 – 7 – 7 – 7 – 7

 

Skill Practice: 

Front Squat

5 – 5 – 5 – 5 – 5 – 5

 

WOD

5 rounds for time.

7 power cleans (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 65lbs)

7 chin ups (Advanced: strict, Intermediate*: kipping, Novice: band assisted)

14 abmat sit ups

200m run

 

Post rounds completed and weights used to comments.

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TRX

Pendulum                       10 reps                                    30 sec. rest

Atomic pushup             10 reps                                    30 sec. rest

Lunge                               10 reps each side                 30 sec. rest

Burpee                             10 reps each side                 30 sec. rest

Biceps Curl                    10 reps each side                  30 sec. rest

Y Fly                                 10 reps                                     30 sec. rest

 

 

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Mobility

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