Monday, February 28, 2011
"A"SHIFT WORKOUT OF THE DAY (2/28/11)
"510's"
5 Man Makers
10 Jingle Jangles
5 Rounds For Time:
Beginners Do 3 Rounds...
**Then Do**
100 Crunches
100 Leg Lifts
5 Man Makers
10 Jingle Jangles
5 Rounds For Time:
Beginners Do 3 Rounds...
**Then Do**
100 Crunches
100 Leg Lifts
Sunday, February 27, 2011
"C"SHIFT WORKOUT OF THE DAY (2/27/11)
"5 Rounds Of..."
20 Pushups
20 Sledge Hammer Chops (on tire)
20 Squats
20 Chair Dips
10' Tire Hit (W/a sledge hammer...hit the tire 10')
5 rounds... time each individually
record slowest time
Beginners: Scale down to 3 rounds
**THEN DO**
300 Crunches
Friday, February 25, 2011
"A"Shift Workout Of The Day (2/25/11)
"TRUCKIE"
WALL BALL SHOTS
BOX JUMPS (Tailboard of apparatus = 21")
PUSH UPS
CRUNCHES
CRUNCHES
THRUSTERS
3 Rounds for score:
Do 1 minute of each exercise and record how many reps you do for each. When you are done take the lowest number of reps you did for each exercise and add them up. That will be your final score. A score of around 200 is pretty good...
Beginners: Do all 3 rounds... if you can't do box jumps do step ups on the tailboard (hold onto the hand rail if you need to).
Thursday, February 24, 2011
Spinal - Inverted vehicle extrication
This is a method for removing patients from roof when the vehicle is lying on it's roof
"C"SHIFT WORKOUT OF THE DAY (2/24/11)
"Minute Man"
1 Minute Of Each
Singles (Jump Rope)
Push Ups
Crunches
Standing Lunge
Medicine Ball Throws
Plate Chop
Shadow Box W/Dumbells
Plank
Three Rounds
Wednesday, February 23, 2011
"B"Shift Workout Of The Day (2/23/11)
"5 Rounds Of"
10 Pullups
10 Bench Press (use comfortable weight)
20 Double Unders
20 Pushups
10 Jingle Jangles
**Then Do**
200 Crunches
100 Leg Lifts
Sunday, February 20, 2011
"B"SHIFT WORKOUT OF THE DAY (2/20/11)
"POKER"
Hearts= Wind Sprints ( 60' in apparatus bay)
Diamonds= Push Ups
Clubs= Box Jumps ( Tailboard Of Apparatus)
Spades= Crunches
Jokers= 50 Chair Dips
With a deck of cards pull the top card. Whatever number of a specific suit you pull is the number of reps you do, and each suit represents the different exercises listed above. Face cards=10 reps. Aces=11 reps. Time stops when you finish the entire deck...
For Time:
Saturday, February 19, 2011
"A"SHIFT WORKOUT OF THE DAY (1/19/11)
5 Rounds For Time Of....
10 Wind Sprints (60' in apparatus bay)
30 Pushups
30 Box Jumps ( Tailboard of apparatus
30 Wall Ball Shots
Friday, February 18, 2011
Flashover With Roof Collapse
This single family wood frame ranch style house fire is making its rounds on the web lately. The fire from West Plains, MO features heavy smoke pushing from a one story wood frame. Firefighters make an attack as the smoke ignites and are eventually forced back when the roof collapses.
"C"SHIFT WORKOUT OF THE DAY (2/18/11)
"BOB"
20 Push Ups/1 Crunch
19 Push Ups/ 2 Crunches
18 Push Ups/ 3 Crunches
17 Push Ups/ 4 Crunches
16 Push Ups/ 5 Crunches
15 Pushups/ 6 Crunches
14 Push Ups/ 7 Crunches
....go all the way until you do 1 push up and 20 crunches
Thursday, February 17, 2011
"B"SHIFT WORKOUT OF THE DAY (2/17/11)
"Work Load"
AMRAP In 30 min. (as may rounds as possible)
10 Pushups
10 Box Jumps (tailboard)
10 Crunches
10 Bench Press
10 kettlebell Swings (use dumbell if no kb)
10 Thrusters
10 Jingle Jangles
5 Pullups
Beginners:
Scale Down To 5 Of Each
AMRAP In 30 min. (as may rounds as possible)
10 Pushups
10 Box Jumps (tailboard)
10 Crunches
10 Bench Press
10 kettlebell Swings (use dumbell if no kb)
10 Thrusters
10 Jingle Jangles
5 Pullups
Beginners:
Scale Down To 5 Of Each
Wednesday, February 16, 2011
"A"SHIFT WORKOUT OF THE DAY (2/16/11)
Complete 8 rounds:
Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill
*Rest 45 seconds between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point.
Do 20 pushups in between sets
Tuesday, February 15, 2011
"C"SHIFT WORKOUT OF THE DAY (2/15/11)
“Fabulous 50's” For time:
50 x Box Jump - 24 inches
50 x Thrusters
50 x Kettlebell Swings - Or dumbell if you don't have a kb
50 x Walking Lunge (25 per leg)
50 x Push Ups
50 x Push Press - 45lb bar
50 x Chair Dips
50 x Wall Ball Shots
50 x Burpees
50 x Double Unders-or 200 singles
Monday, February 14, 2011
"B"SHIFT WORKOUT OF THE DAY (2/14/11)
"ROCK BOTTOM"
AMAP Burpees In 5 Min.
2 Min. Rest
AMAP Burpees In 5 Min.
2 Min. Rest
AMAP Burpees In 5 Min.
DONE!!!
AMAP = AS MANY AS POSSIBLE
Keep Track Of How Many You Do And Record Your Score
Scores:
Sunday, February 13, 2011
"A"SHIFT WORKOUT OF THE DAY (2/13/11)
"Fast & Heavy"
21 Thrusters (Heavy)
10 Windsprints (30')
18 Thrusters
10 Windsprints (60')
15 Thrusters
10 Windsprimts (30')
12 Thrusters
10 Windsprints (60')
10 Thrusters
10 Wndsprints (30')
**THEN DO**
200 Crunches
21 Thrusters (Heavy)
10 Windsprints (30')
18 Thrusters
10 Windsprints (60')
15 Thrusters
10 Windsprimts (30')
12 Thrusters
10 Windsprints (60')
10 Thrusters
10 Wndsprints (30')
**THEN DO**
200 Crunches
Saturday, February 12, 2011
"C"SHIFT WORKOUT OF THE DAY (2/12/11)
Complete 8 rounds:
Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill
*Rest 45 seconds between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point.
Friday, February 11, 2011
Pretty Cool....The Sidewinder SCBA
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The Sidewinder Concept, is a "Self-Contained Breathing Apparatus" or "SCBA" that, Has been Specially Designed for Firefighters with the Ability of a Wider Field of Vision and Movement. This Innovative Mask Features, a Regulator that Can Retract the Air Tube over the Shoulder, Reducing Snag Points. Additionally, this Concept Comprises Voice Amplifier, Flashlight and Heads Up Display for Providing More Information, Ensuring Better Functioning of the Firefighters.
The Design Features a GPS System, to Alert Firefighters about an Injured Coworker and Show Directions to Exit a Particular Area. Also, the Harness Has been Changed to Enable Firefighters to Glide through Tiny Openings without the Need of Removing their Harness.
"B"SHIFT WORKOUT OF THE DAY (2/11/11)
"Fast & Heavy"
21 Thrusters (Heavy)
10 Windsprints (30')
18 Thrusters
10 Windsprints (60')
15 Thrusters
10 Windsprimts (30')
12 Thrusters
10 Windsprints (60')
10 Thrusters
10 Wndsprints (30')
**THEN DO**
200 Crunches
Thursday, February 10, 2011
"A"SHIFT WORKOUT OF THE DAY (2/10/11)
"5 Rounds Of"
10 Pullups
10 Bench Press (use comfortable weight)
20 Double Unders
20 Pushups
10 Jingle Jangles
**Then Do**
200 Crunches
100 Leg Lifts
10 Pullups
10 Bench Press (use comfortable weight)
20 Double Unders
20 Pushups
10 Jingle Jangles
**Then Do**
200 Crunches
100 Leg Lifts
Wednesday, February 9, 2011
"C"SHIFT WORKOUT OF THE DAY (2/9/11)
21-15-9
Bench Press (use comfortable weight)
Kettlebell Swings
Burpees
5 Rounds For Time:
**Do 21 of each exercise, 15, then 9....that equals 1 round**
Then Do
300 Crunches
Tuesday, February 8, 2011
"B"SHIFT WORKOUT OF THE DAY (2/8/11)
"5 Rounds Of..."
20 Box Jumps
20 Pushups
20 Sumo Deadlift Highpull
20 Wall Ball
60' Sprints (forward,backwards,L sidestep, R sidestep)
**THEN DO**
300 Crunches
20 Box Jumps
20 Pushups
20 Sumo Deadlift Highpull
20 Wall Ball
60' Sprints (forward,backwards,L sidestep, R sidestep)
**THEN DO**
300 Crunches
Monday, February 7, 2011
"A"SHIFT WORKOUT OF THE DAY (2/7/11)
"COUNTDOWN"
21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Doubleunders
Wall Ball Shots
Sit Ups
21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Doubleunders
Wall Ball Shots
Sit Ups
Sunday, February 6, 2011
"C"SHIFT WORKOUT OF THE DAY (2/6/11)
5 Rounds For Time Of...
40 Doubleunders or singles x 4
30 Box Jumps or Step ups on apparatus tail board
20 Kettlebell swings or dumbell if no kb
Beginners: Scale down to 30,20,10
Saturday, February 5, 2011
"B"SHIFT WORKOUT OF THE DAY (2/5/11)
"BOB" with a twist
20 Pushups -- 1 Crunch
19 Pushups -- 2 Crunches
18 Pushups -- 3 Crunches
17 Pushups -- 4 Crunches
16 Pushups -- 5 Crunches
15 Pushups -- 6 Crunches
Go all the way until you get to 1 Pushup and 20 crunches.
In between each set do 10 doubleunders or 20 singles
20 Pushups -- 1 Crunch
19 Pushups -- 2 Crunches
18 Pushups -- 3 Crunches
17 Pushups -- 4 Crunches
16 Pushups -- 5 Crunches
15 Pushups -- 6 Crunches
Go all the way until you get to 1 Pushup and 20 crunches.
In between each set do 10 doubleunders or 20 singles
Friday, February 4, 2011
"A"SHIFT WORKOUT OF THE DAY (2/4/11)
"5 Rounds For Time"...
25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings
Wednesday, February 2, 2011
"B"SHIFT WORKOUT OF THE DAY (2/2/11)
5 Rounds For Time Of....
10 Wind Sprints (60' in apparatus bay)
30 Pushups
30 Box Jumps ( Tailboard of apparatus)
30 Wall Ball Shots
Tuesday, February 1, 2011
"A"SHIFT WORKOUT OF THE DAY (2/1/11)
"ANGIE"
100 Pullups
100 Pushups
100 Crunches
100 Squats
For Time:
100 Pullups
100 Pushups
100 Crunches
100 Squats
For Time:
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