Jog 400M
Plank Wars!!
Pre-WOD mobility:
Blue angel (2 min each side)
Couch stretch (2 min each side)
12 rounds, 1 minute cap per round:
Shuttle Run 100M (10M lengths)
Max push-ups in remaining time
Rest 2 minutes in between rounds
Banded bully (2 min each side)
Calf stretch (2 min each side)
2 rounds:
Row 200M
10 Supermen
10 Med Ball Squat Cleans
10 Ring Rows
10 Wallballs
5 Seated Ring Rows
Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
Lat smash (2 min each side)
Teams of 2
30-24-18 reps, for time of:
Squat Clean Thruster, 135/95 lbs
L-Sit Pull-up
5 x upward to downward dog (10 sec each hold)
Run 400M
Agility drills
– High Knees
– Butt Kicks
– Toy Soldiers
– Donkey Kicks
– Toes-in run
– Toes-out run
– Heel run
Pre-WOD mobility:
MBOD (3 min each side)
Max Effort 400m Run
6x400M Sprints, one every 4 minutes. Start and end outside the gym.
3 rounds:
20 Russian Twists
30-sec Right Forearm Plank
30-sec Left Forearm Plank
Seated hamstring stretch (2 min hold)
Calf stretch (2 min each side)
For Time (with a Partner)
103 Synchro Double-Unders (20/14 lb)
Then, 19 Rounds of:
12 Alternating Dumbbell Snatches (50/35 lb)
19 Air Squats
15 calorie Row
Finally, perform:
41 Synchro Burpees
With a running clock, start with the 103 Synchronized Double-Unders. Then move immediately to the 19 rounds, performed alternating movement style: Partner 1 does Snatches, then Partner 2 does Air Squats, then Partner 1 does the Row, then Partner 2 does the Snatches, etc. Both the Double-Unders and Burpees must be synchronized, meaning if one partner completes a rep without the other partner, it does not count.
Score is the time on the clock at the time when the last Burpee is completed.
This hero workout is dedicated to Fire Capt. Jack Rose, Mount Marion Fire Dept., NY, who died on December 19, 2015 while battling a chimney fire that broke out just before 7 PM in Saugerties, NY.
During the firefighting operation, Capt. Rose became separated from his crew in the basement of the residence. Capt. Rose was located shortly thereafter with thermal injuries and removed from the building where he became unresponsive. He later succumbed to his injuries.
This workout was created by Coach Nick Krzywonos of Kingston Athletics @kingstonathletics (Kingston, New York, USA), who confirmed that a number of Kingston Athletics members are also firefighters that worked with Capt. Rose.
The rep scheme signifies:
– 103 double-unders for his ID number
– 19 rounds for his age at last call
– 41 burpees for his company’s number
Row 500M
3 rounds, increasing weight:
5 Hang Power Cleans
3 Push Presses
3 Push Jerks
Pre-WOD Mobility:
MBOD (2 min each side)
Triceps smash (barbell) (2 min each side)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Seated hamstring stretch (3 min hold)
Triceps stretch (2 min hold each side)
2 minute easy Bike or Row
For 6 minutes:
Even minutes: 25M Bear Crawl
Odd minutes: 15 Jumping Squats
Pre-WOD Mobility:
Blue angel (2 min each side)
Glute smash (2 min each side)
Every 3 minutes for 30 minutes, Bike 12/8 cals as fast as possible
Seated hamstring stretch (2 min hold)
Saddle stretch (2 min hold)
2 rounds:
25 Double-unders / 50 Singles
20 Lunges
15 KB Swings
10 Pull-ups
5 Handstand Push-ups
Pre-WOD mobility:
T-spine rake/roll (3 min)
MBOD (2 min each side)
For time:
Jan 31- Jumping Lunges
Feb 28- Handstand Push-ups
Mar 31- Air squats
Apr 30- Box jumps, 24/20″
May 31- Toes-to-bar
Jun 30- Walking lunges
Jul 31- Pull ups
Aug 31- KB Swings, 53/35 lbs
Sept 30- KB Snatches, 53/35 lbs
Oct 31- Wallballs, 20/14 lbs
Nov 30- Double-unders
Dec 31- Burpees
ROMWOD
Run 200M
15 Wall-facing Squats
5 Burpees
20 Box Step-ups
10 Back Squats, 30% 1RM
5 Burpees
10 Box Jumps
5 Back Squats, 50% 1RM
Pre-WOD mobility:
MBOD (2 min each side)
Suprapatellar smash/floss (2 min each side)
use the same weight across all sets
use the same weight across all sets
Saddle stretch (3 min hold)
Adductor stretch (2 min each side)
5 rounds for max reps, split with a partner 30 sec / 30 sec:
– 1 minute Wallballs, 20/14 lbs
– 1 minute Sumo Deadlift High Pulls, 75/55 lbs
– 1 minute Box Jumps, 20″
– 1 minute Push Press, 75/55 lbs
– 1 minute Row (cals)
– 1 minute rest
Run 400M
3 rounds:
5 Back Extensions
2 Turkish get-ups, R-arm
2 Turkish get-ups, L-arm
5 Power Clean & Push Jerk, empty barbell
5 Jumping Pull-ups
5 Knees-to-elbows
For time:
Run, 400 m
15 Clean & Jerks, 135/95 lbs
3 Rope Climbs, 15 ft
Run, 400 m
12 Clean & Jerks, 135/95 lbs
2 Rope Climbs, 15 ft
Run, 400 m
9 Clean & Jerks, 135/95 lbs
1 Rope Climb, 15 ft
