Click on one of the options below to download a pdf of the workout.
*The above workouts will be updated weekly*
Author: slhayes10
WOD – DAY 1
Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
5 Rounds
Min 1:
-10 Barbell Bench Press
Min 2:
-16 Alternating Dumbbell Shoulder Rack Step Up
Min 3:
-40 Double Unders / 80 Singles
Min 4: REST
Suggestions
Men: 115-135# / 40# DBs / 20-24″ Box Women: 65-75# / 25# DBs / 16-20″ Box
Goal: Play around with weight and reps to challenge yourself but move well throughout.
Coaches Notes
For the bench press, use a weight you can complete 6-7 reps unbroken even when fatigued in the later rounds. After a quick rack to shake the arms out, you should be able to knock out the remaining reps.
During the step ups, hold the weights on your shoulders and power through with your legs. With each rep stand all the way up and control your weight back down.
Stay smooth on the double unders. Keep your body rigid, and rotate the rope from your wrists. Aim to get these done in 2 sets or less.
WOD – DAY 2
Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)
-100 Meter Run
-12 Barbell Deadlift
-100 Meter Run
-8 Toes to Bar
**Can Swap Toes to Bar for:
12 Alternating V-Up -OR- 10 Weighted Sit Up
Suggestions
Men: 135-185# Women: 95-135#
Goal: 6-9 Rounds
Coaches Notes
Go fast on the runs to be done in less than 1 minute. Customize your distances accordingly.
Use a weight you can complete all the deadlifts unbroken. Keep your back flat and core on tension throughout.
Go for unbroken toes to bar. Efficient kip swings will help you string together your pull ups and toes to bar. Open hips on the way back, and quickly close your hips to move your body/toes upwards.
OFF DUTY WODS
Click on one of the options below to download a pdf of the workout.
*The above workouts will be updated weekly*
WOD – DAY 1
Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “RAMESSES II”
18 Min AMRAP
(As Many Rounds and Reps As Possible in 18 Minutes)
-6 Burpee
-8 Kipping Pull Up
-12 Air Squat
*Strict Pull Up Option: 4-6 Reps per Round
Suggestions
No weight needed today!
Extra Challenge Throw on a vest!
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 12-18 Rounds
Coaches Notes
In this workout we have small rep schemes for the movements which means we should be finding a really steady pace from one movement to the next and work to stay continuously moving. In order to meet the goal time for this you will want to get each round done within 1-1:30.
Do your best to make quick work of the burpees and if needed step in and out of the burpee to control your heart rate. The pull up should be done within 1-2 sets and take no longer than :30-:40 seconds to complete. Keep in mind the pull up volume is going to accumulate. If you start to fatigue or take longer than necessary to complete the intended amount of reps we would recommend that you customize to a variation that you can stay moving with. For the air squat hold yourself to a high standard by squatting to a depth that is appropriate and safe for you. Be sure to stand all the way out of the squat to reach full hip extension.
To avoid losing track of which round you are on try to find a way to easily track. Tally marks on a whiteboard or counting chips work really well. AMRAPs can feel long. Do your best to focus on one round at a time!
WOD – DAY 2
Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
3 Rounds
20 Barbell Power Clean & Jerk Rest
1 Minute, then…
-400 Meter Run/ OR 500 Meter Row
That’s the end of the Round.
Rest 2 Minutes Between Rounds.
Suggestions
Men: 95# Women: 65#
Goal: Clean and Jerks – 1:30-2:30 Run: 1:30-2:30
Coaches Notes
Use a weight you can do at least 5-7 reps in 45 seconds or less. Use your hips to powerfully jump the bar to your shoulders and another strong jump to finish with the bar overhead.
Keep moderate paces on the run. Speed up the last 100 meters since you have a longer break coming up between rounds.
OFF DUTY WODS
Click on one of the options below to download a pdf of the workout.
*The above workouts will be updated weekly*
WOD – DAY 1
Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “OSIRIS”
4 Rounds
-400 Meter Run
-12 Barbell Bench Press
-OR-20 Push Up + Pull Across
-20 Barbell Back Rack Lunge
Suggestions
Men: 115-155# (Bench) | 95-115# (Lunge) | 40-50# DB
Women: 65-95# (Bench) | 65-75# (Lunge) | 25-35# DB
Goal: 13-20 Minutes
Coaches Notes
Each 400 meter run should take roughly 1:45-2:30. Focus on running at a hard but consistent pace for you. For the bench press choose a weight that you can get all 12 reps done within 1-2 sets. This should take no longer than 1-1:30 to complete. The lunges should be done in 1-2 sets and ideally take no longer than :40-1:00 to complete. In order to reach the goal time for this workout aim to get each round done in 3:30-5:00.
Although the bench press is an upper body pressing movement – we want to keep our entire body engaged. Keep your heels pressed firmly into the floor, squeeze your butt and keep your midline braced while pressing. For the lunge, continue to keep your midline braced with your shoulders back – think of leading out of the lunge with your shoulders.
WOD – DAY 2
Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
7 Rounds
-7 Barbell Power Clean
-7 Kipping Pull Up
-7 Barbell Push Jerk
-7 Toes to Bar
*Strict Pull Up Option: 3-5 reps
*Toes to Bar Option: 10 Alternating V-Ups
Suggestions
Men: 95# Barbell Women: 65# Barbell
Goal: 10-15 Minutes
Coaches Notes
Choose a weight you can complete unbroken for the power cleans and push jerks. Use a strong hip drive for the power cleans, and hard jump for the jerks.
Efficient kip swings will help you string together your pull ups and toes to bar. Open hips on the way back, and quickly close your hips to move your body/toes upwards.
Aim to complete a round every 1:20-2:00.
WOD – DAY 1
Warm Up
400 Meter Run
3 rounds:
Bear Crawl 20 feet
5 push ups
5 sit ups
5 air squats
5 burpees
Finish warming up with jumping rope (single unders) for 2 minutes. Then…
WOD –“Brando”
FOR TIME:
50 ft. bear crawl
32 ab mat sit ups
32 push ups
32 air squats
32 burpees
50 ft. bear crawl
26 ab mat sit ups
26 push ups
26 air squats
26 burpees
50 ft. bear crawl
21 ab mat sit ups
21 push ups
21 air squats
21 burpees
50 ft. bear crawl
11 ab mat sit ups
11 push ups
11 air squats
11 burpees
50 ft. bear crawl
8 ab mat sit ups
8 push ups
8 air squats
8 burpees
50 ft. bear crawl
6 ab mat sit ups
6 push ups
6 air squats
6 burpees
50 ft. bear crawl
On November 21, 2013, Captain Brandon Erickson passed away due to complications from surgery for a back injury he received in the Line of Duty. Brandon was hired in 2008 as part of the “Hooligan Class” and proudly served with Meridian Fire Department as a back step Firefighter on E-33 for four years, “The Pride of the East Side.” He then held the position of EMS training Captain with the Eagle Fire Department before his tragic passing. He is survived by his wife, Bonnie; his son Jack; his daughter Megan; numerous other family members, and countless brothers and sisters of the fire service. He is missed every day. May his memory never fade.
This workout incorporates some very important numbers. Brandon’s badge number 3226, his hire date of 2008, and 11/ 21 the month and day he passed. Even though he would’ve hated this workout, please honor him by doing this workout today and sweating for a good dude who left us all too early. And if you wish, post a comment or story about Brando in the comments section.