Workouts: Day 1 and 2- Wednesday, Thursday, March 4, 5, 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 3/4/2015

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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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