Peer Fitness
WORK OUT OF THE WEEK:
This weeks workout is a circuit it targets legs and core, do 4 rounds of each of the following. Do not stop!
Plank with weight transfer - Use a stack of 5 pound weights, here is a link with a description of this excersice.
http://www.menshealth.com/powertraining/cms/publish/bridging-and-core-stabilization-exercises/Plank_with_Weight_Transfer.php
Medicine ball squats - use a medicine ball and do a squat, on the way up bring the ball in an arch over your head. Do 15
Hanging leg raise - hang on a pullup bar and bring your knees to your chest. Do 15
Weighted Lunges - use dumbells that you can handle for 20 full lunges
Previous WOW
Do 3 rounds
10 clean and jerks
20 scissor sit ups
20 push ups
Previous WOW
Do this for time, when you can not complete any more pushups, do wide grip pull downs.
5 rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
20 Deadlifts (115 #)
Run 400m (1/4 mile)
20 DB swings (35#) - Start with the DB between your legs in a squat position, in a arching motion bring the dumbell up as you stand and finish with it over your head.
Run 400m
20 Overhead Squats (Olympic Bar) - Press the bar up and lock out your elbows, then do squats.
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")(we used the bench)
Run 400m
20 DB Squat Cleans (Olympic Bar)
Run 400m
This workout was taken from crossfit and modified. It seems like a lot, but it is about completion not time, so the runs can be at your own pace. Also if you need to cut the reps in half that is ok also.
Please post your times to the message board, or just keep them so you can do this again and see your progress.
Useful Links
www.iaff.org/hswfiresource/default.html -international new wellnes resource website
U.S. Food Pyramid - Guidline for Nutrition
Fire fighter meal plan - Fit to survive
Crossfit - Daily workouts
Union Wellness - Meal Plan, ETC.
Shapefit - Good Source of workout info
Fullfitness - More sources of info
Rugby Calender- http://sites.google.com/site/thegentlemanoflawrence/
