"A"SHIFT WORKOUT OF THE DAY (12/3/10)

"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

WOW....Ever Go On Shift Not Wanting Another Structure Fire...These Guys Do...

"C"SHIFT WORKOUT OF THE DAY (12/2/10)

"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.

Scene Control At Auto Accidents

"B"SHIFT WORKOUT OF THE DAY (12/1/10)

"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