Snatch and Burn

Start your session with some dynamic stretching. Get moving and get ready to make some gains. The first part was the Snatch Protocol. Power Snatch: 5-5-5; Snatch: 3-3-3; Snatch Balance: 1-1-1. Use weights on the movements of 60%, 70%, 80%, 85% and 90% 1RM. Finish with a MET-CON of Frog Fitness Protocol. Frog 10 superman's, 10 leapers-10 core killers-10 mojo's. Then jog or run to the Tire Flip station (approx 150 feet), flip tire 10X. Repeat cycle As Many Rounds As Possible (AMRAP) in 20 minutes. First time, do it in PT attire. You can work up to SCBA and eventually, mask and either on air or with FIT adapter.
Substitution for the FROG - Do instead of 10-10-10-10 Frog (if you have not got one yet) and do:
10-Over head presses (barbell), 10-Over head squats (barbell), 10-Ab wheel (or barbell rollouts), and 10-burpees. You can add this into the Tire Flip for the AMRAP 20 minutes.
 ENJOY :)

This blog may not support loading this video in a timely manner. If that happens, you can visit this video and others here: http://instidy.com/erhfrog. http://instidy.com/erhfrog

Core Builder

As always we start with a warm up dynamic movement. You can use the dynamic stretch as seen here, 68206250https://vimeo.com/68206250
Circuit: Plank Hold till failure
- then, 1 arm snatch (25 or 35lb dumbell alternating arms) X 10 per arm
- then, Ab Rolls till failure
- then back to 1 arm snatch
Repeat for a 15 minute AMRAP (as many rounds as possible)

Finish up with some static stretching. As always, stay hydrated, and don't forget to intake protein post workout within 30 min to an hour. Also, don't forget to consult your doctor when starting a new program.

Station 5 Memorial Day WOD

Station 5-WOD

Started with a dynamic stretch/warmup. Ran two towers to loosen up and get blood flow.
The WOD is a 3 firefighter rotation circuit. High Intensity. Always keeping proper form. If you don't have 3 firefighters, rotate your rest period and starting next round at the 1 minute time.

Workout:
5 Rounds, rotating back to Frog once last FF finishes. Or at a 1 min rest.
* Barbell weight used-135lb (choose your weight to your ability)
* Frog Fitness resistance used-80lb (40 or 60lb is used most times)

Round 1: 10-super mans, 10-leapers, 10-core killers, 10-Mojos; then go over to barbell
                5-bent over rows/deadlift/hang clean combo (do all 3 simultaneously X 5 reps)
               * Repeat (as soon as last guy finishes Frog or you rest 1 min)

Cool down stretch, hydrate throughout and don't forget to intake protein within the hour!

FROG Fitness

Check out the videos, it's taking off like wildfire!

Muscle Snatch WOD-Tier 1

Start with a warmup dynamic stretch and/or jump rope for 5 minutes

 This is a Timed workout. Start your timer and go at your pace, try not to change your form. Proper form is crucial. The time will get better with the more you do this exercise. This particular exercise shouldn't be done more than 2-3 times a week and almost never two days in a row.

Items you will need are: Barbell, weight (50 to 65lb), stopwatch, and some space.
 TIER 1 (this is the first Tier of 3 exercises. Each Tier will get harder)
 
Tier 1 Workout:
* 1 Muscle Snatch, go right into 10 burpees
* 2 MS, 9 burp
* 3 MS, 8 burp
* 4 MS, 7 burp
* 5 MS, 6 burp
* 6 MS, 5 burp
* 7 MS, 4 burp
* 8 MS, 3 burp
* 9 MS, 2 burp
* 10 MS, 1 burp

 * Stop the watch and note your time!
** The bar needs to be loaded at 95lb or up to 115lb.

Here is a link to USAW muscle snatch demo!
 https://www.youtube.com/watch?v=Fk5m32HE4HQ&feature=youtu.be

Cool down static stretching. This could include some shoulder work like Crossover Symmetry.
https://crossoversymmetry.com/secret-sauce-crossover-symmetry-works/


Like always, before starting a new workout or training regimen, consult your physician.

Challenge Circuit #1

Here we go. Back to some good old Firefighter challenge training circuits. Here's first installment for 2017.
AMRAP (as many rounds as possible) within 20 minutes. Record number.
* Ascend tower then descend tower at moderate to fast pace. (96 steps total, if you don't have tower)
* 10-overhead Squats (with roof ladder)
* 10-tire flips (average fire truck tire, flip 5 times down, 5 times back)
* 10-tire strikes (over head strikes, 9lb shot mallet or sledge hammer)
REPEAT

Attire for circuit: shorts, t-shirt, gloves, SCBA, and if you get frisky, mask with 3 or 4 hole adapter.
If you do it with mask, remember, you may need to remove or slow pace if your not used to it.

** As always, remember to consult your physician before starting a new exercise regiment and/or diet. Also if changes occur in health due to injury or illness.

DT hero WOD

This workout comes to us from our friends up in Erie. The hero workout that EJ Mascaro did.
Always remember, and never to forget!
You can also watch his tribute video on YouTube

This ones for you EJ!

D.T. Hero WOD

Deadlifts.      12 reps
Hang cleans.   9 reps
Push press.      6 reps

* 5 rounds for time. @ 155lbs.


YouTube video:
https://youtu.be/KsvE0VlvD7Q