Workouts: Day 1 and 2- Sunday, Monday, October 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 10/18/2015

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

Hockey

Workout Option1 – Day 1

Warm up

4 x 400m run

 

Strength

4 x12 Bench Press

4 x12 Incline Press

4 x12 Decline Press

4 x 12 Dumbbell Fly

Stretch (see mobility section)

 

Workout Option1 – Day 2

Warm up

5 x 100 Sprints

 

Strength

4 x 12 Back Squat

4 x 12  Box Jumps

4 x 12  Deadlifts

Stretch (see mobility section)

 

Post totals to comments.

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Workout Option 2 – Day 1

Warm Up

3 x 400m run

10 Pushups, 10 Squats

 

Skill Practice/Strength

Shoulder Press

3 – 3 – 3 – 3 – 3 – 3

 

WOD 

8 Min AMRAP

21 Kettle Swings 53/35

15 Alt Jumping Lunges

9 Strict Pull-ups (scale to kip)

3 Min Rest

8 Min AMRAP

200 Meter Run

10 Power Snatch 135/95

3 Min Rest

8 Min AMRAP

21 Sit-ups

15 Wallballs

9 Broad Jumps length of Mat

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata Double Unders

6 Cycles

 

Skill Practice: 

 

Push Press

3 – 3 – 3 – 3 – 3

 

WOD

10:00 AMRAP

15 KB Swings

12 Goblet Squats

9  Pullups

Post rounds completed and weights used to comments.

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TRX

 

Suspended Lunge

3 x 10

Single Leg Squat

3 X 10

Low Deltoid Fly

3 x 10

Standing Back Extension

3 x 10

 

 

 

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Mobility

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Nutrition

 

http://www.eattoperform.com/2014/10/18/7-tips-to-help-you-lean-out-without-logging-food/

 

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