Workouts: Day 1 and 2- Friday, Saturday, September 18, 19, 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 9/18/2015

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

Stars and Stripes fire

 

Workout Option1 – Day 1

 

Warm up

Run 1 Mile

 

Strength

4 x12 Back Squat

4 x12 Lunges

4 x12 Deadlifts

Stretch (see mobility section)

 

Workout Option1 – Day 2

Warm up

Run 400m x 4 – 1 minute rest in between

 

Strength

4 x 12 Bent Over Rows

4 x 12  Lat Pulldowns

4 x 12  Pullups

Stretch (see mobility section)

 

Post totals to comments.

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Workout Option 2 – Day 1

Warm Up

 

10 min. EMOM

3 Hand Stand Push Ups (HSPU)

3 Burpees

 

Skill Practice/Strength

Clean and Jerk

3 – 3 – 3 – 3 – 3

 

WOD 

7 Min AMRAP

10 Shoulder to Overhead 155/103

10 Toes 2 Bar

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

10 min EMOM

5 OH Squat pvc

5 pushups

 

Skill Practice: 

Push Jerk

3 – 3 – 3 – 3 – 3

 

WOD

 

5 rounds, each for time
Row 750 meters
Rest 3 minutes

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

paleo factor

 

http://drjockers.com/how-does-spinach-enhance-muscle-growth/

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