Prison Yard

Bringing back the prison yard workout. Easy to deliver and can be done anytime/anywhere.

"Prison Yard" workout

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)

 

(remember that you can change up the exercises to exclude or substitute)

Sprint Routine

Track Day!
Warmed up with a quick dynamic stretch https://vimeo.com/68206250

Track routine, 2-400 meter, 4-200 meter, 6-100 meter
- 400 meter walk (3:30 minute pace)
- 400 meter run
- 400 meter walk
- 400 meter run, move right into:
- 200 meter walk (1:40 minute pace)
- 200 meter run
- 200 meter walk
- 200 meter run
- 200 meter walk
- 200 meter run
- 200 meter walk
- 200 meter run, mover right into;
- 100 meter walk (1:15 min pace)
- 100 meter run, 100 meter walk, 100 meter run, 100 meter walk, 100 meter run, 100 meter walk,
100 meter run, 100 meter walk, 100 meter run, 100 meter walk, 100 meter run.

Cool-down stretch, Hydrate. Done!

Station 3 Workout

Here is a workout that myself and Station 3 crew got to partake in, just the other day!

We started with some Plyometric. Box jumps over foam buckets (4), 5 rounds, then, plyo pushups/one arm on plate other on ground, jump at top from plate to ground, back and forth for 10 reps; then, 10 pull-ups-4 sets; then, 5 strict presses starting with 70% 1RM and move up to 90%.

After that, we took turns and 1 by 1 did this circuit:
Thrusters then Pull-ups. 21-15-9 on reps, you can gage your thrusters but we used 95lbs.

After all 5 of us were done. We rested only 10 minutes then began the finisher.

Each member had to drag a weighted hose sled 100 feet down and 100 feet back. Then hand off to the next member without much lag time. This continued through all 5 members and then again. We all did 5 rounds.
Weight for the sled can vary but we used a wood sled with 135lb on it.

Thanks to Lt. Norton and his guys at Sta 3 for putting a hurt on that day. Felt it for a few days but it was challenging nonetheless. Always remember, do what you can as it pertains to weight, distance and time variables and gauge yourself. Challenging yourself is fine but no your limits and never go past the point of severe pain but when it comes to fitness, there will always be some discomfort which is normal.

Station 8 Invite WOD

I got the pleasure to hang with the 8 crew and partake in some PT. Here's what we did:
 Warmed up with - 1/2 mile jog, then 20 push-ups, 20 sit-ups, 20 Burpees

Then onto the circuit. It was a running clock with as many sets as possible in 10 minutes.

- lunge walk out 20 feet then back holding a dowel or bar overhead, locked out
- then, do 10 kettle bell swings between legs (you can use dumbbell or kb or plate-25-40lb)
- then, do the lunge overhead walk again
- then 10 burped
- lunge walk with OH hold again
- lastly 10 bicep curls (you pick your weight)
Repeat all again till the time lapses

Rest 5 min then finish with TABATA plank and then butterfly sit-ups.

That's 20 seconds of reps or hold for plank with 10 sec rest. Repeat 8 times

It was a little over 90 degrees but we all made it through. Awesome workout!

Endurance & Strength

Here is a little workout to jump start your endurance, strength and aerobic capacity. Always remember to use proper form and gauge your workout to your specific needs, goals and abilities. If a movement within the workout is unclear or you have not had proper training on it, you can either look it up online or give us a shout. Enjoy :)

Running Clock Barbell Complex

Start with a warm-up dynamic stretch for about 5-10 minutes.

You will need a barbell (with weight 25 lb-95 lbs of weight, or without)
** you can substitute barbell with dumbbells if needed.
With Barbell start the clock and do:

• 1 - Dead lift
• 2 - Power cleans
• 3 - Front Squats
• 4 - Push Presses
• 5 - Back Squats
• 4 - Push Press
• 3 - Front Squats
• 2 - Power Cleans
• 1 - Dead lift

Run 400 meters and then repeat!

* 20 minute continuous clock. As many rounds as possible.

Cool down after workout with some static stretching, water and don't forget to keep hydrated throughout and have a post workout protein intake.

The Four 8's

Equipment needed :

- Barbell (45lb)
- Clear area for Burpees and enough room to walk with a bar 20 feet
- Stopwatch or timer

After a warmup stretch or dynamic stretch, then you can start routine.* If you need to substitute barbell, use a wooden dowel or broomstick or PVC.

ROUTINE

• 8 - Burpees
• 8 - Overhead Lunge Walks
• 8 - rounds (sets)
• 8 - Minutes (try to get it done under 8 min)

After circuit, do some cool down stretching and don't forget to hydrate before, during and post. And always intake a post protein drink or meal within 30 - 60 min. 

DANGER ZONE
c/o Mitch Hanna

This workout was put together with the intention to aid in preparing for upcoming Agility assessments utilizing movements that our fallen brother enjoyed but also input from family and friends of Mitch.

We referenced numbers for sets/reps off of both the station he worked at and his last JRAT agility time of 4:57. He and his crews always challenged those around them as well as others in the department.

Here is what you will need to perform the "Danger Zone" workout:
* Barbell w/weight =95lb ; or, just a 45lb barbell
* cone
* clear area for Burpee and lift with a length of 30feet clear to run back and forth
Alternative to bar would be a highrise pack you can thrust!

4 SETS (Rounds) for time

• 8 Burpees
• Run out 8.6 meters(28.5 feet) and run back (equals out 57 feet)
• 8 Thrusters (95lb barbell, or just 45lb barbell)
• Run out 8.6 meters and run back
• Repeat.

The above is 1 set (round). 

Record time (help of time keeper)  
 * If you complete workout under 4:57 min, then go for another round

A big thanks to Jennifer Hanna and Mitch's friends and work mates for helping put this together!