http://buildingsonfire.com/what-do-you-really-know-about-the-buildings-in-your-district
Thursday, June 30, 2011
"C"SHIFT WORKOUT OF THE DAY (6/30/11)
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
Wednesday, June 29, 2011
"A"SHIFT WORKOUT OF THE DAY (6/29/11)
“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
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
Saturday, June 25, 2011
"A"SHIFT WORKOUT OF THE DAY (6/25/11)
"ANGIE"
100 Pullups
100 Pushups
100 Crunches
100 Squats
For Time:
100 Pullups
100 Pushups
100 Crunches
100 Squats
For Time:
Thursday, June 23, 2011
"B"SHIFT WORKOUT OF THE DAY (6/23/11)
"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
10 Pullups
10 Bench Press (use comfortable weight)
20 Double Unders
20 Pushups
10 Jingle Jangles
**Then Do**
200 Crunches
100 Leg Lifts
Wednesday, June 22, 2011
"A"SHIFT WORKOUT OF THE DAY (6/22/11)
"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:
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:
Sunday, June 19, 2011
"A"SHIFT WORKOUT OF THE DAY (6/19/11)
For time:
75 Squats
50 Pull-ups
20 Triangle Pushups
50 Squats
35 Pull-ups
15 Triangle Pushups
25 Squats
20 Pull-ups
75 Squats
50 Pull-ups
20 Triangle Pushups
50 Squats
35 Pull-ups
15 Triangle Pushups
25 Squats
20 Pull-ups
Saturday, June 18, 2011
"C"SHIFT WORKOUT OF THE DAY (6/18/11)
"5 Rounds For Time"...
25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings
Friday, June 17, 2011
"B"SHIFT WORKOUT OF THE DAY (6/17/11)
"Baseball"
Pushups
Kettlebell Swings (use dumbell if no kettlebell)
Thrusters
Sumo Deadlift Highpull
Set up exercise stations 90' apart in a diamond (like the base paths of a baseball diamond) sprint to the 1st station and do 10 pushups, Sprint to second and do 10 kettlebell swings, sprint to 3rd and do 10 thrusters, then to home and do 10 sumo deadlift highpulls. That equals 1 inning. We all know a full game is 9 innings...ouch!!!!
Beginners scale down to 5 innings
Intermediates scale down to 7 innings
**Then Do**
200 Crunches
Pushups
Kettlebell Swings (use dumbell if no kettlebell)
Thrusters
Sumo Deadlift Highpull
Set up exercise stations 90' apart in a diamond (like the base paths of a baseball diamond) sprint to the 1st station and do 10 pushups, Sprint to second and do 10 kettlebell swings, sprint to 3rd and do 10 thrusters, then to home and do 10 sumo deadlift highpulls. That equals 1 inning. We all know a full game is 9 innings...ouch!!!!
Beginners scale down to 5 innings
Intermediates scale down to 7 innings
**Then Do**
200 Crunches
Thursday, June 16, 2011
"A"SHIFT WORKOUT OF THE DAY(6/16/11)
"Double Burps"
21-15-9
Push Ups
Burpees
DoubleUnders
Do 21 reps. 15....then 9....that equals 1 round
5 Rounds For Time:
21-15-9
Push Ups
Burpees
DoubleUnders
Do 21 reps. 15....then 9....that equals 1 round
5 Rounds For Time:
Tuesday, June 14, 2011
"B"SHIFT WORKOUT OF THE DAY (6/14/11)
5 Rounds For Time Of....
10 Wind Sprints (60' in apparatus bay)
30 Pushups
30 Box Jumps ( Tailboard of apparatus)
30 Wall Ball Shots
Monday, June 13, 2011
"A"SHIFT WORKOUT OF THE DAY (6/13/11)
"TWISTER"
40 Push Ups
80 Crunches
1 Lap
30 Push Ups
60 Crunches
1 Lap
20 Push Ups
40 Crunches
1 Lap
10 Push Ups
20 Crunches
1 Lap
10 Push Ups
20 Crunches
1 Lap
2 times
(1 Lap = Around The Station...about 1/8 of a mile)
40 Push Ups
80 Crunches
1 Lap
30 Push Ups
60 Crunches
1 Lap
20 Push Ups
40 Crunches
1 Lap
10 Push Ups
20 Crunches
1 Lap
10 Push Ups
20 Crunches
1 Lap
2 times
(1 Lap = Around The Station...about 1/8 of a mile)
Sunday, June 12, 2011
"C"SHIFT WORKOUT OF THE DAY (6/12/11)
"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)
Saturday, June 11, 2011
Friday, June 10, 2011
"B"SHIFT WORKOUT OF THE DAY (6/11/11)
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
"A"SHIFT WORKOUT OF THE DAY (6/10/11)
"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
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
Thursday, June 9, 2011
Baltimore County MD Firefighter Mayday 1/19/11
A Maryland volunteer firefighter was killed and two people critically injured in an apartment building fire north of Baltimore, fire department officials said.
Mark Falkenhan, 43, became trapped inside a third-story unit at the Towson Crossing Apartments in Parkville, Md., Wednesday night and died at St. Joseph Medical Center, The Baltimore Sun reported.
Mark Falkenhan, 43, became trapped inside a third-story unit at the Towson Crossing Apartments in Parkville, Md., Wednesday night and died at St. Joseph Medical Center, The Baltimore Sun reported.
"C"SHIFT WORKOUT OF THE DAY (6/9/11)
"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
Wednesday, June 8, 2011
"B"SHIFT WORKOUT OF THE DAY (6/8/11)
"5 Rounds For Time"...
25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings
25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings
Tuesday, June 7, 2011
"A"SHIFT WORKOUT OF THE DAY (6/7/11)
“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
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, June 6, 2011
"C"SHIFT WORKOUT OF THE DAY (6/6/11)
"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
Sunday, June 5, 2011
"B"SHIFT WORKOUT OF THE DAY (6/5/11)
"Baseball"
Pushups
Kettlebell Swings (use dumbell if no kettlebell)
Thrusters
Sumo Deadlift Highpull
Set up exercise stations 90' apart in a diamond (like the base paths of a baseball diamond) sprint to the 1st station and do 10 pushups, Sprint to second and do 10 kettlebell swings, sprint to 3rd and do 10 thrusters, then to home and do 10 sumo deadlift highpulls. That equals 1 inning. We all know a full game is 9 innings...ouch!!!!
Beginners scale down to 5 innings
Intermediates scale down to 7 innings
Pushups
Kettlebell Swings (use dumbell if no kettlebell)
Thrusters
Sumo Deadlift Highpull
Set up exercise stations 90' apart in a diamond (like the base paths of a baseball diamond) sprint to the 1st station and do 10 pushups, Sprint to second and do 10 kettlebell swings, sprint to 3rd and do 10 thrusters, then to home and do 10 sumo deadlift highpulls. That equals 1 inning. We all know a full game is 9 innings...ouch!!!!
Beginners scale down to 5 innings
Intermediates scale down to 7 innings
Saturday, June 4, 2011
"A"SHIFT WORKOUT OF THE DAY (6/4/11)
"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
1 Minute Of Each
Singles (Jump Rope)
Push Ups
Crunches
Standing Lunge
Medicine Ball Throws
Plate Chop
Shadow Box W/Dumbells
Plank
Three Rounds
Friday, June 3, 2011
"C"SHIFT WORKOUT OF THE DAY (6/4/11)
"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
100 Leg Lifts
Thursday, June 2, 2011
"B"SHIFT WORKOUT OF THE DAY (6/2/11)
"BOB" with a twist
20 Pushups -- 1 Crunch
19 Pushups -- 2 Crunches
18 Pushups -- 3 Crunches
17 Pushups -- 4 Crunches
16 Pushups -- 5 Crunche
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 Crunche
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
Wednesday, June 1, 2011
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