5 Rounds For Time

12 - Push Presses 45-95#
4 x 10m Shuttle Sprints
8 - Squat Cleans 45-95#

"Susan"

5 RFT

200m run
10 - Push-ups
10- Squats

"Tabata Something Else"

4-8 rounds of each exercise station, 20 seconds work/10 seconds rest.  Keep track of the number of reps you do each round.

Station #1 Pull-ups
Station #2 Push-ups
Station #3 Butterfly Sit-ups
Station #4 Squats

"Fran"

Thrusters 45-95#
3 Rounds with the following reps 21-15-9
or scaled back to 12-9-6 depending on fitness level.

Pull-ups (Assisted with band, kipping, or strict)
3 Rounds with the following reps 21-15-9
or scaled back to 12-9-6 depending on fitness level.

"Cindy"

20 minute, As Many Rounds As Possible (AMRAP)
5 - Pull-ups
10 - Push-ups
15 - Squats

Warm-up
50 - Jumping Jacks
15 - Good Mornings (http://www.livestrong.com/video/2527-do-good-morning-exercise/)
Stretch

No Equipment, No Problem

7 Rounds For Time

7 - Air Squats
7 - Burpees (http://www.rosstraining.com/articles/burpeeclip.htm)

Warm-Up
400m Run/Walk depending on fitness level
Stretch (hamstrings, quads, and shoulders at a minimum)

"Prison Yard" WOD

Get yourself a regular deck of playing cards.  Keep the Jokers in the deck.  If you are working out with a group, have one person be the "dealer".  The four suits represent the movement with the number representing the reps.  Jacks are 11 reps, Queens are 12, Kings are 13, and Aces are 14.  Jokers are the wild card.  Go through as many cards as you can without stopping.  Track your progress until you can get through the whole deck without stopping.  For today, the exercises are as follows:

Hearts = Squats
Diamonds = Butterfly Situps
Clubs = Pushups
Spades = Jump Tucks (shown below)
Jokers = 800 meter run (1/2 mile)

WOD'S

Workout Of the Day (WOD)
What's your WOD's? Here in this blog, we will offer WOD's to help with station participation in daily fitness routines. We will also allow those who have workouts to offer, to add them in so that not only will there be a variety of routines but, to keep our field personnel abreast of what other units are doing to promote their health!

WOD #1

• 25 Thrusters with barbell (no weight for beginners, 65-95lb max)
• 25 butterfly sittups

  
  
  
  
  

  End Butterfly

  
• drag hose sled 50 feet and back
• Repeat those three exercises for 4 rounds
                    



Start Butterfly



 

 

Remember to warmup and stretch before exercising. Record how long it takes to complete routine. This way you can compare with others, or later, take note on your developement for speed and strength. Those who are new to certain movements, should use bar only or even just a broom stick. Also, hydrate before coming to work, at work, during exercise and especially after workouts. This will keep you from cramping and becoming dehydrated during your tour!