Workouts: Day 1 and 2- Monday, Tuesday, April 27, 28, 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 4/27/2015

IMG_3911
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

Plank Hold               3 X :30

 

Workout Option1 – Day 2

Warm up

Run 2.5 mils

 

Strength

4 x 12 Pullups

4 x 12  Sit Ups

4 x 12  Pushups

 

Post totals to comments.

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Workout Option 2 – Day 1

Warm Up

EMOM: 10

2 – Toes to Bar – Air Squat – Jumping Squat – back into Toes to Bar

 

Skill Practice/Strength

Back Squat

5 – 5 – 5 – 5 – 5

 

WOD 

2 Rounds:

1000m Row

80 Double Unders

60 Sit-ups

40 KB Swings

20 Push-ups

 

 

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM for 10 min.

25 Du’s (attempts)

 

Skill Practice: 

Overhead Squat

5 – 5 – 5 – 5 – 5

 

WOD

5 Rounds, 1:00 rest between rounds:

4 min. AMRAP

3 Power Cleans (165/115),

4 Chest 2 Bar,

5 Burpees.

 

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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