Workouts: Day 1 and 2- Thursday 26, Friday 27, 2015

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 2/26/2015

DSC_0024
Workout Option 1 – Day 1 

Warm up

1/2 mile run x 3

1 Min. plank x 3

Strength

5 Sets of 5 reps @ (45%, 55%, 65%, 75%, 80%, 85% of 1rep max)

Back Squat

Shoulder Press

Deadlift

Pullups                       5 Sets of 4-6 reps

Toes to Bar (or)

Knees to Elbows    30 reps

 

Workout Option1 – Day 2

Warm up

Jump Rope  50 singles

Every minute for 5 minutes

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.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

.50 mile run

10 pushups, pullups, situps, squats

Hollow Rocks

 

Skill Practice/Strength

Push Press

5 – 5 – 3 – 3 – 2 – 2

 

WOD- 

Tabata Intervals: :20 on :10 off for 2:00 per movement:

Double Unders,

Wall-balls,

Rowing (calories),

Kettlebell Swings.

 

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM for 10 min.

4 Burpee Box Jumps

 

Skill Practice: 

Front Squat

3 – 3 – 3 – 3 – 3 – 3

 

WOD

EMOM for 8:00:

3 Push Press (@75%),

7  Toes to Bar (Knees to Elbows)

 

3 Rounds:

500m Row,

50 Double-Unders (or 100 singles)

50 Squats,

Rest 1:00

 

Post rounds completed and weights used to comments.

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

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

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

 

Advertisements

Leave a comment

Filed under WOD's

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s