July 9th

Workout #1 Station (Racks And Turf)
5 Burpees
10 Pull ups
15 Yard Board Push (Men=90-145lbs Women=45-90lbs)
5 Rounds

Workout #2 Station (Platform)
Partner Style
8 Hang Cleans Then Partner Does 8 Hang Cleans
Then
8 Push Presses Then Partner Does 8 Push Presses
(Continue Counting Down To 1's Alternating Hang Cleans And Push Presses)

Workout #3 Station (Weight Room)
Flat DB Bench Press
(Piston Style/Alternating) Rt And Lt = 1 Rep
Box Jump
10-9-8-7-6-5-4-3-2-1

Workout #4 Group
10 Push Ups
5 Toe Touches
9 Push Ups
10 Toe Touches
8 Push Ups
15 Toe Touches
7 Push Ups
20 Toe Touches
6 Push Ups
25 Toe Touches
5 Push Ups
30 Toe Touches
4 Push Ups
35 Toe Touches
3 Push Ups
40 Toe Touches
2 Push Ups
45 Toe Touches
1 Push Ups
50 Toe Touches
Posted by JSimon at 1:00 AM 2 comments


fire fighters
Workout #1 group
yo- yo drill
1 yo-yo every 35 sec. for 10 min.

Workout #2 stations (partner style)
station 1
p1= 10 dips
p2= box step ups small box(until p1 is done)
4 rounds

station 2
p1= 10 incline db bench
p2= lat pull (until p1 is done)
4 rounds

station 3
p1= 10 tire flips
p2= med ball sit ups (until p1 is done)
4 rounds

station 4
p1= 10 bb push presses
p2= sit ups (until p1 is done)
4 rounds

workout #3
abs