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 3/4/2015
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 Bench Press
4 x 12 DB Flyes
4 x 12 DB Incline Flyes
Post totals to comments.
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Workout Option 2 – Day 1
Warm Up
.50 mile run
10 pushups, pullups, situps, squats
Hollow Rocks
Skill Practice/Strength
Clean and Jerk
3 – 3 – 3 – 3 – 3 – 3
WOD – Compliments of Capt. Harrison, SRFD Station 4
4 Rounds
100m Row – 50 pushups
200m Row – 40 pushups
300m Row – 30 pushups
400m Row – 20 pushups
500m Row – 10 pushups
then
Tabata – 8 Cycles
Bicycles crunches
Situps
Post rounds completed and weights used to comments.
Workout Option – Day 2
Warm Up:
EMOM for 10 min.
25 Du’s (attempts)
Skill Practice:
Deadlift
3 – 3 – 3 – 3 – 3 – 3
WOD
10 Minute AMRAP
15 Burpees
15 KB Swings
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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Stavros
Stavros
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