Workouts: Day 1 and 2- Wednesday, Thursday, September 30, October 1, 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 9/30/2015

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

mud run logo

DISREGARD THE PAST POST ON THE MUD RUN, IT HAS BEEN

POSTPONED UNTIL THE SPRING……….SORRY

 

Workout Option1 – Day 1

Warm up

4 x 50m  Sprint

 

Strength

4 x12 Barbell Curl

4 x12 Dumbbell Curl

4 x12 Skull Crushers

4 x 12 Tricep push downs

Stretch (see mobility section)

 

Workout Option1 – Day 2

Warm up

3 x 10 Burpees

 

Strength

4 x 12 Barbell Military Press

4 x 12  Dumbbell Press

4 x 12  Dumbbell Rows

Stretch (see mobility section)

 

Post totals to comments.

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Workout Option 2 – Day 1

Warm Up

3 x 400m run

5  Hand Stand Push Ups (HSPU)

 

Skill Practice/Strength

Back Squat

3 – 3 – 3 – 3 – 3 – 3

 

WOD 

“Helen”

3 Rounds for time

400m Run

21 KB Swings

12 Pullups

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

12 Min. EMOM

Even:  3 Squat Cleans

Odd:  5  Pull-Ups

 

Skill Practice: 

Deadlift

5 – 5 – 5 – 5 – 5

 

WOD

“Barbara”

5 Rounds for time

20 Pullups

30 Pushups

40 Situps

50 Squats

Rest 3 minutes between rounds

Post rounds completed and weights used to comments.

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TRX

 

Single Leg Chest Press

3 x 10

Elevated Back Row

3 X 10

High Bicep Curl

3 x 10

Tricep Press

3 x 10

 

 

 

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Mobility

 

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Nutrition

10 Things Nutritionists Eat for Breakfast

http://www.mindbodygreen.com/0-21607/10-things-nutritionists-eat-for-breakfast.html

 

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