FireFighter Workout of the DAY

5/19/12 – 5/22/12

Dynamic Warmup and Mobility- 15mins

Skill of the day: Muscle ups: Use progressions to get stronger and get your technique down. 10 min

Strength of the day: Push Press: 6 sets of 3 reps working to your 3 rep max.

WOD

Do each exercise for the required number of reps in each round.  This means do 50 of everything then 40, then 30, and so on. This is for time. If you don’t have a medicine ball sub wall balls with 45# thrusters.

Scott Davis of Muncie Indiana was killed in the line of duty while battling a church fire on June 15th, 2011.  Reportedly the church was hand built by volunteers and a portion of the structure collapsed on top of firefighters.  Scott was only 40 years and is survived by his wife and three kids.  Scot will always be remembered as a hero.

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Today let’s look at the one Arm Dumbbell Snatch and the One Arm Kettlebell Snatch. Do Work!!!

Keep the Dumbbell as close to your body as possible and explode through your legs jumping up. Don’t bend sideways to get the weight overhead you should end standing tight and straight up.

5/15/12 – 5/18/12

Dynamic Warmup and Mobility – 15 min

Skill of the day: One Arm KB Snatch Practice See above videos

Strength of the day:  One Arm Kettlebell Snatches: 4 sets of 5 reps each arm for max weight

WOD – Repeat of day 29

+50 for each team member means that if you are doing it with only 2 people you do 100 reps for each exercise, if you are doing it with 4 team members it would 200 reps per exercise.  This is a tag team event as a team you must together finish the prescribed number of reps.  Only one team member at a time can perform the exercise, all other team members rest.  Once the team member performing the exercise gets tired he switches with a team member that’s resting.  You must complete each exercise as a team before moving on to the next exercise.  All team members scale each exercise to their level.  The run is done on the treadmill each team member can go at what ever pace they choose scaling the grade level to their fitness level.  This should be a sprint and once tired hop off and let another team member take over. Final score is the teams total time.

Corey Shaw- On June 18, 2001 22 year old Illinois firefighter Corey Shaw was killed while fighting a fully involved warehouse fire. Corey was killed when a brick wall collapsed outward of the building striking him.  Corey will always be remembered as a Hero.

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What is the most important physical movement in all of athletics and life?  I’ll give you a hint. You have to do it in order to take a crap.

5/11/12 – 5/14/12

Dynamic Warmup and Mobility: 15 mins

Skill of the day: Double unders- 1o mins. Collect as many in row as possible. 100 is the goal!!!!! 2oo is unbelievable.

Strength of the day: Dynamic box Squat: 10 sets of 2 reps at 70% with bands or chains on.

WOD- repeat of Day 27

Do as many rounds as possible in twenty minutes.  For inverted pullups put feet on a bench.  If doing the “Truck” muscle ups can be done on a pullups bar or rings if you can.

Tedmond Hall and Arnaldo Quinones were killed in the line of duty when their rig slid of the side of a ravine while they were attempting to find an escape route for a group of convict firefighters who had become trapped by the growing wildfire.  The two will always be remembered as Hero’s.

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5/8/12 – 5/10/12

Dynamic Warmup and Mobility: 15 mins

Skill of the day: The Burgener Warmup

Strength of the day: Hang Power Snatches: 6 sets of 4 reps working to you 4 rep max

WOD

This Wod requires Two People.  Place the Kettlebell on end of the bay or workout room.  One person will do kettlebell swings while the other person does 15 walking lunges down the bay and stops, does 15 pushups, then 15 walking lunges back to the person doing kettlebell swings.  They will switch positions continuing to count the Kettlebell swings as a team.  The total number of swings as a team is the final score.  Each team member can scale using the appropriate weight and pushups for the WOD.  If you have three people the third person just mirrors one of the other people but there Swings do not count in the final score.  Time ends at 8 mins.  3,2,1 GO…….

Firefighter Anthony “Tony” Valerio and Lt. Vincent Perez of the San Fransisco Fire Department both lost there lives from injuries sustained from a Flashover while fighting a house fire earlier this week.  We dedicate this WOD to them.  They will always be remembered as Hero’s.

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Listent to Kelly explain the setup for the big 3 powerlifts. Deads, Press, and Squats.

5/5/12 – 5/7/12

Dynamic Warmup and Mobility- 15 min

Skill of the day: Double unders: 10 min – remember small steps, try and collect as many as possible, 10, 25, 50, 100 is excellent, 200 is mythical

Strength of the day: Dynamic Bench Press: 8 sets of 3 reps using 65% of your 1 rep max with bands of chains on, then 1 set of 20 using 50% load.

WOD – Repeat of Day 26

Final time is your score.

Patrick Joyce -was killed on 10/2/2009 while battling a 3 alarm house fire in Yonkers NY.  The 39y/o veteran was trying to perform a search on third floor where suspected victims were trapped when superheated gases pushed himself and his crew off the third floor falling down to third floor.  Two other firefighters where injured in the fall.  Patrick will always be remembered as a hero.

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