Surviving the Fire Ground – Fire Fighter, Fire Officer & Command Preparedness

http://buildingsonfire.com/2011-focus-surviving-the-fire-ground-%E2%80%93-fire-fighter-fire-officer-command-preparedness

"C"SHIFT WORKOUT OF THE DAY (5/31/11)

“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

"B"SHIFT WORKOUT OF THE DAY (5/29/11)

"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

flashover simulation

"A"SHIFT WORKOUT OF THE DAY (5/29/11)

"5 Rounds For Time"...



25 Wall Ball

25 Push Ups

25 Squats

25 Kettlebell Swings

"C"SHIFT WORKOUT OF THE DAY (5/28/11)

"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

PHYSIOLOGICAL STRESS ASSOCIATED WITH STRUCTURAL FIREFIGHTING OBSERVED IN PROFESSIONAL FIREFIGHTERS-STUDY

http://www.indiana.edu/~firefit/pdf/Final%20Report.pdf

"A"SHIFT WORKOUT OF THE DAY (5/27/11)

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

"VIOLET"

10--1/1--10 = 1 SET




Start at 10 reps of each exercise/go down to 1 rep
then work back up to 10. That is 1 set. Violet calls
for 2 sets. Time each set individually.




PUSH UPS


CRUNCHES


WALLBALL SHOTS


DOUBLEUNDERS or KNEESLAPS


Kneeslaps= Hold your arms strait out in front of you.
Jump up and try to touch your knees to your hands


BEGINNERS: SCALE DOWN TO 1 Set

Firefighter Succombs to Duty Related Cancer

http://www.firesmoke.org/2011/01/06/firefighter-succombs-to-duty-related-cancer/

"C"SHIFT WORKOUT OF THE DAY (5/25/11)

"Gaining Access"


300 Sledgehammer Strikes For Time


 Every minute, on the minute, you must do 4 burpees. Then, get back to swinging your hammer. keep this up until you complete your prescribed number of reps.

"B"SHIFT WORKOUT OF THE DAY (5/24/11)

"BARBARA" (thrusters for pullups)



20 Thrusters


30 Push Ups


40 Crunches


50 Squats


5 rounds for time

Hybrid Bus and Heavy Truck Systems...

http://www.fireengineering.com/index/articles/display/1043019246/articles/fire-engineering/champion-featured-articles/2011/05/hybrid-bus-truck.html

"A"SHIFT WORKOUT OF THE DAY (5/23/11)

"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:

Why We Search:Chicago, Two Fires With Rescue

http://buildingsonfire.com/why-we-searchchicago-two-fires-with-rescues

"A"SHIFT WORKOUT OF THE DAY (5/20/11)

"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

Cee Lo's Got Our Back...

"C"SHIFT WORKOUT OF THE DAY (5/19/11)

"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

"A"SHIFT WORKOUT OF THE DAY (5/18/11)

"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.

OUR BEST TIMES:

ROCCO = 2:02

ROMAN = 2:10

"A"SHIFT WORKOUT OF THE DAY (5/17/11)

"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.

"B"SHIFT WORKOUT OF THE DAY (5/12/11)

"Ladder"


25 Pushups


25 Wall Ball

100 Crunches


20 Pushups


20 Wall Ball


90 Crunches


15 Pushups


15 Wall Ball


80 Crunches


10 Pushups


10 Wall Ball


70 Crunches

5 Pushups


5 Wall Ball

60 Crunches


5 Pushups


5 Wall Ball

50 Crunches


10 Pushups


10 Wall ball


40 Crunches

15 Pushups


15 Wall Ball


30 Crunches


20 Pushups


20 Wall Ball


20 Crunches

25 Pushups


25 Wall Ball


10 Crunches

"C"SHIFT WORKOUT OF THE DAY (5/7/11)

"COUNTDOWN"

21-18-15-12-9-6-3 reps of:

Kettlebell Swings

Doubleunders

Wall Ball Shots

Sit Ups

"B"SHIFT WORKOUT OF THE DAY (5/3/11)

"5 Rounds For Time"...



25 Wall Ball

25 Push Ups

25 Squats


25 Kettlebell Swings

"A"SHIFT WORKOUT OF THE DAY (5/2/11)

"VIOLET"

10--1/1--10 = 1 SET

Start at 10 reps of each exercise/go down to 1 rep

then work back up to 10. That is 1 set. Violet calls

for 2 sets. Time each set individually.

PUSH UPS

CRUNCHES

WALLBALL SHOTS

DOUBLEUNDERS or KNEESLAPS

Kneeslaps= Hold your arms strait out in front of you.

Jump up and try to touch your knees to your hands

BEGINNERS: SCALE DOWN TO 1 Set