April 1st 2014

Warm-up:
Normal warm-up:

• 3 Rounds
• 10 Push ups
• 10 Air-squats
• 1 lap around the block
• In addition to normal warm-up do 20 unweighted barbell bench presses

Buy in:
3 sets times 5 reps barbell bench-press

Start with an easy weight and add weight each set
For example: 135x5, 155x5, 165x5

Workout: 

Chipper: Complete all sets of each exercise before moving on to the next

• 50 air squats (or use dumbbells if you want to add difficulty)
• 40 Sit ups
• 30 Push ups
• 20 Lateral raises
• 10 Lat pull-downs 

Pay out:
Cool down at a slow pace on the elliptical for at least 7 minutes

Normal warm up
& 10 overhead press w/unweighted bar

Buy in: 50 push ups
Split these up any way you like

Work out: 11 minutes as many rounds as possible.

10 lunges
15 sit ups
20 air squats
Rest 30 seconds

Pay out: work your arms... do some curls for the girls!

I am traveling today, so this post was made from my phone and will be short. Please excuse any mistakes.

Do normal warm-up.

Workout:

25 sit-ups
50 pushups
100 air squats

Finish with  20 minutes on the elliptical. Try to keep your heart rate above 100 bpm.

Have fun.

5 March 2014

3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace

Buy in: 10 minutes on the Elliptical at a comfortable setting.  Get your heart rate up and try to keep the RPMs above 30.

Workout: 14 minutes AMRAP (As Many Rounds As Possible)

• 15 Air Squats
• 10 Push ups
• 5 Pullups (modify if needed)
• 1 Lap around the block

Pay out: 3 sets of 20 Flutter kicks.  Rest between sets.

2 March 2014

Warmup - 

      10 Push ups x3

      10 Air Squats x3

      1 lap around the block
     

      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can, in each direction, every rep
      Pullup Bar Swing - 5 reps

      

Demo:

https://www.youtube.com/watch?feature=player_embedded&v=30xq2lkutN0
Buy in: Standing BB Shoulder Press - 15 reps

      Just one set.  Go as heavy as you can.  Lock out at the top of every rep.

  In 10 minutes, do as many quality rounds as you can of:

      DB Lateral Raise - 10 reps
      Cable Row - 10 reps
      DB Thruster - 10 reps
      Double Under - 10 reps

Pay out: Standing BB Shoulder Press - 15 reps

      Same as #1.  Just one set.  Go as heavy as you can.  Lock out at the top of every rep.

25 February 2014

25 February 2014

Warmup

    3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace
• 10 Push Press

#1  Standing BB Shoulder Press

      Start with 3 reps at 55#'s.  Add 10 lbs each set.  Continue doing
      sets of 3 reps until you fail.  Rest between sets.

#2  This is 4 rounds.

      Run 100 meters
      BB Push Press
      DB Lateral Raise
      Toes to Bar
   
      For Round 1 - do 9 reps per exercise.  For Round 2 - do 12 reps per exercise.
      For Round 3 - do 15 reps per exercise.  For Round 4 - do 18 reps per exercise.

      Rest one minute between rounds.  

24 February 2014

Warm up will always include:

3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace

Buy in: 50 Barbell Push Press, use a comfortable weight.  Be sure to lock out at the top of each rep.

Workout: 3 rounds (Rest 1 minute between laps)

• 10 Push-ups
• 20 Air Squats
• 30 Step ups or Box Jumps
• Run 1 lap

Pay out: Max reps Pull ups (do at least 10 assisted if needed)

Check out this article on the benefits of hydration: http://firefightertoolbox.com/hydration-the-secret-to-living/