Workouts: Day 1 and 2- Monday, Tuesday, June 26, 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 6/26/2015

***CHECK OUT THE NEWLY ADDED NUTRITION SECTION ON THE BOTTOM***

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Workout Option 1 – Day 1 

Warm up

 

Sprints (75%)

10 yard, 15 yard, 20 yard, 25 yard

Strength

 

Bench Press

4 sets x 12 reps

Incline Press

4 x 12

Back Squats

4 x12

Stretch (see mobility section)

Workout Option1 – Day 2

Warm up

Run 2.5 miles

Strength

4 x 12 Pullups

4 x 12  Lat Pulldowns

4 x 12  Tricep extension

Stretch (see mobility section)

 

Post totals to comments.

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Workout Option 2 – Day 1

Warm Up

400m run x 2

10 OH Squat (pvc), 10 Toes to Bar, 10 pushups

 

Skill Practice/Strength

Back Squat

5 – 5 – 5 – 5 – 5

 

WOD 

12 Min EMOM

1st minute – 15 Sec L-Hold from Pull-up Bar

2nd minute – 20 Sec Hollow Rocks

3rd minute – 30 Sec Sit-ups

 

18 Min EMOM

1st minute – 3 Heavy Thrusters (you can increase weight 3 times)

2nd minute – 5-6 Strict Pulls (scale to butterfly/ kip/band)

 

 

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 12 min.

10 Double Unders (or attempts)

 

Skill Practice: 

Shoulder Press

5 – 5 – 5 – 5 – 5

 

WOD

10 Calorie Row,

10 Box Jumps,

5 Deadlift (135/95),

3 Push-Press (135/95),

10 Cal. Row,

10 Box Jumps,

10 Deadlifts,

6 Push Press,

10 Cal. Row,

10 Box Jumps,

15 Deadlifts,

9 Push Press,

10 Cal. Row,

10 Box Jumps,

20 Deadlifts,

12 Push Press.

 

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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Nutrition

http://www.eattoperform.com/2015/06/07/five-steps-to-getting-back-on-track/

 

 

 

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