Magnesium Explosion

"A"SHIFT WORKOUT OF THE DAY (10/26/11)

"FTS"
21-15-9


Push Ups
Crunches
Hose Throws

*Do 21 then 15, then 9 of each exercise. That equals 1 round. Do 3 rounds*
 

"A"SHIFT WORKOUT OF THE DAY (9/23/11)

"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

Fire Death Rate Trends: An International Perspective

http://buildingsonfire.com/fire-death-rate-trends-an-international-perspective

"B"SHIFT WORKOUT OF THE DAY (9/15/11)

"Gorilla Bisquits"

30 Power Snatches
30 Burpees

5 Rounds For Time

Beginners:
Scale Down To 10 reps of each

Then Do:

300 Crunches 
 

"C"SHIFT WORKOUT OF THE DAY (9/13/11)

21-15-9


Bench Press
Kettlebell Swings
Burpees


Then Do:
300 Crunches

"A"SHIFT WORKOUT OF THE DAY (9/11/11)

"ANGIE"


100 Pullups
100 Pushups
100 Crunches
100 Squats

For Time:

"C"SHIFT WORKOUT OF THE DAY (9/10/11)

"BARBARA" (thrusters for pullups)



20 Thrusters

30 Push Ups

40 Crunches

50 Squats


5 rounds for time


Times:

TBD


Beginners: Scale down to 3 rounds

"C"SHIFT WORKOUT OF THE DAY (9/4/11)

"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

HA HA HA HA HA HA HA HA HA HA

"B"SHIFT WORKOUT OF HTE DAY (9/3/11)

"S.W.A.M."
5 Rounds for Time

10,20,30,40,50

Wind Sprints (2 Every time)
Push ups
Wind Sprints (2 Every time)
Crunches
Wind Sprints (2 Every time)
Doubleunders
Wind Sprints (2 Every time)
Thrusters

Wind Sprints= Up and Back in the apparatus bay (around 120 ft.)
Start with 10 of every exercise, then 20, then 30....etc. You'll end at 50 of each.
Beginners: Scale down to 5 then 10 then 15 etc.

Fire Truck Wreck

"A"SHIFT WORKOUT OF THE DAY (9/2/11)

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