Workout #39

“Firemen are going to get killed. When they join the department they face that fact. When a man becomes a fireman his greatest act of bravery has been accomplished. What he does after that is all in the line of work. They were not thinking of getting killed when they went where death lurked. They went there to put the fire out, and got killed. Firefighters do not regard themselves as heroes because they do what the business requires.”

kiwichief Chief Edward F. Croker quotes ()Irish born American Firefighter Chief of Department, FDNY (1899-1911), 1865-1951) Jump Rope 4 Squat Jumps+T-Drill+10yd Sprint 4 Split Jumps+20yd Shuttle+10yd Sprint 3 Broad Jump+Cone Circle+10yd Sprint 3x45sec x5 x6 x5 rest 45sec 20sec 15sec Jog Back Back Extension Seated Russian Twist V-Ups 4x22 4x22 4x22 DB Step-Up Jump DB Step-Up Romanian Deadlift Pulldowns DB Incline Press Incline Reverse Flys 3x5 8.5.5 3x6 10.10.8 3x8 3x10 Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #38

When a man becomes a fireman his greatest act of bravery has been accomplished. What he does after that is all in the line of work.

Edward F. Croker

4 rds:

5 Turkish Get-ups, Right side (15#, 25#, 35#)
5 Turkish Get-ups, Left side (15#, 25#, 35#)
20 pull-ups

View "Turkish Get-up" video to review proper movement and form.

compare to Workout #13

Abs: 50 Sit-ups

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.

Workout #37

Confidence is contagious. So is lack of confidence.

Vince Lombardi

Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint	5x60sec 3x10 3x10 3x6	60sec 35sec 35sec 35sec
Superman Crunches Bicycle	4x22 4x50 4x45
Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension	2x5 3x8 8.6.6 3x12 3x8 3x8 10.10.8 12.8.12 12.8.12

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Friday workout #10

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursday with Ms. Shepard #10

One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.

Workout #36

“I have no ambition in this world but one, and that is to be a fireman. The position may, in the eyes of some, appear to be a lowly one; but we who know the work which the fireman has to do believe that his is a noble calling. Our proudest moment is to save lives. Under the impulse of such thoughts, the nobility of the occupation thrills us and stimulates us to deeds of daring, even of supreme sacrifice.”

kiwichief Chief Edward F. Croker quotes ()Irish born AmericanFirefighter Chief of Department, FDNY (1899-1911), 1865-1951) Jump Rope 4 Squat Jumps+T-Drill+10yd Sprint 4 Split Jumps+20yd Shuttle+10yd Sprint 3 Broad Jump+Cone Circle+10yd Sprint 3x45sec x5 x6 x5 45sec 20sec 15sec Jog Back Back Extension Seated Russian Twist V-Ups 4x22 4x22 4x22 DB Step-Up DB Step-Up Romanian Deadlift Pulldowns DB Incline Press Incline Reverse Flys 3x5 8.5.5 3x6 10.10.8 3x8 3x10 Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #35

I know in my heart that man is good. That what is right will always eventually triumph. And there's purpose and worth to each and every life.

Ronald Reagan

4 rds:

Run 800m
25 Thrusters (15#, 25#, 35#)
50 Push-ups

View "Thrusters and Push-up" video to review proper movement and form.

Abs: 50 side cruches (each side)

Work hard on this one. Gauge it for you and remember work smart. Try to push yourself. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #34

You are not only responsible for what you say, but also for what you do not say.

Martin Luther

Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint	5x60sec 3x10 3x10 3x6	60sec 35sec 35sec 35sec
Superman Crunches Bicycle	4x22 4x50 4x45
Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension	2x5 3x8 8.6.6 3x12 3x8 3x8 10.10.8 12.8.12 12.8.12

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Friday workout #9

Please post workout done on Friday. If multiple people trained together, list the training and those that attended. If you trained separtely or with a different group list that training and those that attended.

Thursday with Ms. Shepard #9

One person please post the workout done with Ms. Shepard. Everyone else please sign your name to confirm that you attended.

Workout #33

A dog is not considered a good dog because he is a good barker. A man is not considered a good man because he is a good talker.

Buddha

Jump Rope 4 Squat Jumps+T-Drill+10yd Sprint 4 Split Jumps+20yd Shuttle+10yd Sprint 3 Broad Jump+Cone Circle+10yd Sprint	3x45sec x5 x6 x5	45sec 20sec 15sec Jog Back
Back Extension Seated Russian Twist V-Ups	4x22 4x22 4x22
DB Step-Up DB Step-Up Romanian Deadlift Pulldowns DB Incline Press Incline Reverse Flys	3x5 8.5.5 3x6 10.10.8 3x8 3x10

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #32

Rarely do we find men who willingly engage in hard, solid thinking. There is an almost universal quest for easy answers and half-baked solutions. Nothing pains some people more than having to think.

Martin Luther King, Jr.

Run:
1 mile Easy intensity (you can talk but not in full sentenses)
1 mile Moderate intensity ( down to single words)
1 mile High intensity ( can hardly breath much less talk)

Turn around- Run back- Negative split- Record time

(This means once you run the 3 separate miles, combine the times then run 3 miles and try to beat that time.)

Work hard on this one. Gauge it for you and remember work smart. Try to push yourself. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #31

There is nothing impossible to him who will try.

Alexander the Great

Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint	5x60sec 3x10 3x10 3x6	60sec 35sec 35sec 35sec
Superman Crunches Bicycle	4x22 4x50 4x45
Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension	2x5 3x8 8.6.6 3x12 3x8 3x8 10.10.8 12.8.12 12.8.12

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Friday workout #8

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursday with Ms. Shepard #8

One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.

Workout #30

Action expresses priorities. 

Mohandas Gandhi 

                                                                       rest

Jump Rope 4 Squat Jumps+T-Drill+10yd Sprint 4 Split Jumps+20yd Shuttle+10yd Sprint 3 Broad Jump+Cone Circle+10yd Sprint	3x45sec x4 x5 x4	45sec 20sec 15sec Jog Back
Back Extension Seated Russian Twist V-Ups	4x20 4x20 4x20
DB Step-Up Jump DB Step-Up Romanian Deadlift Pulldowns DB Incline Press Incline Reverse Flys	3x5 8.8.5 8.6.6 3x10 3x8 12.8.12

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #29

For to be free is not merely to cast off one's chains, but to live in a way that respects and enhances the freedom of others. 

Nelson Mandela 

5 rds:

20 Shoulder Press (10#, 20#, 30#)
20 Squats
20 Push-ups

compare to workout  #5

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.

Workout #28

Experience is the teacher of all things. 

Julius Caesar 

                                                                           rest

Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint	5x55sec 3x8 3x8 3x5	55sec 30sec 30sec 30sec
Superman Crunches Bicycle	4x20 4x45 4x40
Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension	2x5 10.8.8 8.8.6 15.12.12 10.8.8 10.8.8 3x10 12.8.12 12.8.12

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Friday

Enjoy your Holiday. If you need to work off some of that Turkey and Ham, go for a light run, do some yoga. Enjoy your time off and being with family.