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"B"SHIFT WORKOUT OF THE DAY (4/30/11)

"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

Attic Fires in Residential Buildings Report

http://buildingsonfire.com/attic-fires-in-residential-buildings-report

"A"SHIFT WORKOUT OF THE DAY (4/29/11)

"5 Rounds For Time"...

25 Wall Ball

25 Push Ups

25 Squats

25 Kettlebell Swings

"C"SHIFT WORKOUT OF THE DAY (4/28/11)

"TABATA 45"

Shoulder Press – 45lb

Curls – 45lb

Upright Row – 45lb

Bent-Over Row – 45lb

Tricep Extensions – 45lb

Battling Rope or hose

With a 45lb. bar do a tabata of all exercises.

A tabata is 20 sec. on/10 sec rest..... 8 times

***Then Do***

10 Wind sprints (60' In apparatus bay)

100 crunches

MB Ab Work

"B"SHIFT WORKOUT OF THE DAY (4/27/11)

"Push Wall Sprint"


5 Rounds For Time

25 Push Ups (Different Kind Each Round)


25 Push Press (95lb.)


25 Wall Ball


10 Sprints (60' in bay)

"A"SHIFT WORKOUT OF THE DAY (4/26/11)

"5 Rounds Of..."

20 Box Jumps

20 Pushups

20 Sumo Deadlift Highpull

20 Wall Bal

60' Sprints (forward,backwards,L sidestep, R sidestep)

**THEN DO**

300 Crunches

"C"SHIFT WORKOUT OF THE DAY (4/25/11)

"ANGIE"

100 Pullups

100 Pushups

100 Crunches

100 Squats

For Time:

Happy Easter!!

"B"SHIFT WORKOUT OF THE DAY (4/24/11)

"CALL THE CHAPLAIN"

WARM UP

5 MAN MAKERS

20 DOUBLEUNDERS

5 SETS FOR TIME

If you can't do doubleunders then do singles x 4

example: 20 doubleunders = 80 singles

***Then Do***

Tabata Batteling Rope or Hose

When do you call a MAYDAY? It comes down to six simple 
words:

1. Fall – and in need of assistance to get out
2. Collapse – stairs, roof, floor…
3. Alarm – any situation where you have to activate your PASS device. Lost SCBA air, rapidly deteriorating conditions, distress. (Call MAYDAY before you activate PASS)
4. Caught – entangled by equipment or wires
5. Lost – disoriented, off your line, confused
6. Trapped – debris, fire smoke, heat

"A"SHIFT WORKOUT OF THE DAY (4/20/11)

"FTS"

21-15-9

Pushups

Crunches

Hose Throws

3 Sets for time

Do 21 of each exercise, then 15, then 9. That equals one set.

Hose throws = With duct tape, tape up a section of 1 3/4" hose (= around 15 lbs.) in a role. Have you're partner sit on top of the engine. Do a full squat and throw the hose roll up to your partner. They then catch the hose and drop it back down to you...repeat the process. This exercise is a variation of the wallball shot. I like it better because you can do this faster and really get your heart rate up.

"C"SHIFT WORKOUT OF THE DAY (4/19/11)

"510's"

5 Man Makers 

10 Jingle Jangles 

5 Rounds For Time:

Beginners Do 6 Rounds...

**Then Do**

100 Crunches

100 Leg Lifts

"A"SHIFT WORKOUT OF THE DAY (4/17/11)

5 Rounds For Time Of...

20 Push Ups

20 Wall Ball Shots

8' Tire Hit ( w/ Sledghammer)

20 Double Unders or singles x 4

50 Crunches

1988 2-story rooming house fire

"A"SHIFT WORKOUT OF THE DAY (4/14/11)

"5 Rounds For Time Of..."

20 Wall Ball

20 Pushups

20 Squats

20 Thrusters

20 Chair Dips

20 Doubleunders or singles x 4

Beginners: Scale Down To 10 Reps.

Eleven Minutes to Mayday; What You Need to Know

http://buildingsonfire.com/eleven-minutes-to-mayday-what-you-need-to-know

"C"SHIFT WORKOUT OF THE DAY (4/13/11)

"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 ydo, 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:

"A"SHIFT WORKOUT OF THE DAY (4/11/11)

“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

Chicago Fire Dept. - Wells St. 5-11 Alm. FULL VER 1-10-1982

"C"SHIFT WORKOUT OF THE DAY (4/10/11)

"5 Rounds For Time"...

25 Wall Ball

25 Push Ups

25 Squats

25 Kettlebell Swings

"C"SHIFT WORKOUT OF THE DAY (4/4/11)

5 Rounds For Time Of....



10 Wind Sprints (60' in apparatus bay)
30 Pushups
30 Box Jumps ( Tailboard of apparatus)
30 Wall Ball Shots

NIOSH: Uncoordinated ventilation caused flashover killing Ill. firefighter

http://www.firerescue1.com/fire-attack/articles/886171-NIOSH-Uncoordinated-ventilation-caused-flashover-killing-Ill-firefighter/

"B"SHIFT WORKOUT OF THE DAY (4/3/11)

"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

"A"Shift Workout Of The Day (4/2/11)

"7 Rounds Of..."

20 Sumo Deadlift Highpull (95 lbs.)

20 Chair Dips

10 Jingle Jangles (See Video Below)

Beginners: Scale Down Reps In Half/ Use 65 lbs. on Sumos

Jingle Jangle = Place Cones 5 yards apart (16'). Sprint as hard as you can to first cone, plant and touch the ground. Sprint bach to the first cone...repeat. Every time you touch the ground = 1 rep. A great exercise for quickness and agility!!! But it hurts!!

pushdrill with a crooked lean

"C"Shift Workout Of The Day (4/1/11)

For time:
75 Squats
50 Pull-ups
20 Triangle Pushups
50 Squats
35 Pull-ups
15 Triangle Pushups
25 Squats
20 Pull-ups
10 Triangle Pushups