Engine 2 functional workout

Shift 3, Engine Co.2 getting ready for functional workout.

Great job Co. 2 !!!!!!!!!!!!

50 Pull ups 100 Presses 100 Push ups

50 Pull ups:

pull ups: 9 + 8 + 8
chin ups: 9 + 8 + 8

100 Log presses:

34 + 33 + 33

100 Push ups:

5 x 20

75th Manchester Road Race

75th Manchester Road Race.

Total Course Length: 4.748 miles

The maximum number of registered runners was 15,000.

Happy Thanksgiving!!!

http://www.manchesterroadrace.com/

Strength Circuit

Warm up: 10 min

Kettlebell Turkish get up: 10 x R side follow by 10 x L side (38lbs kettlebell)

Abs: 3 sets of - 15 crunches follow by 15 leg raises

Strength Circuit:

jumping jacks

bench presses

kettlebell squats and shoulder pulls

wide grip pull downs behind the neck

dumbbell squats and push presses

dead lifts

lunges and biceps curls

3 circuits of above exercises, 30 sec work and 30 sec rest. Total time for circuit 21 min. Light weights.

Upper body circuit:
9 sets (3 circuits)for time of:

10 kettlebell towel biceps curls

10 kettlebell towel shoulder raises

10 kettlebell towel triceps extensions

Cool down: 10 min

Enjoy

75 Stories Stair Climb

At Connecticut Fire Academy:

1. Warm up: 10 min

2. Stair climb: 15 five stories tower (total 75 stories)
Mix towers: every step, every other, backward, with 2 1/2 bundle of hose, running, walking.

3. Cool down: 10 min


Enjoy

Violence Control Workout

Warm up: 10 min

Heavy Bag: 6 x 30 sec (rest between rounds 30 sec)
1 min rest
6 x 30 sec (s/a/a)

Boxing Mitts: 10 min

Jab-Cross Combination: 10 x 30 sec with two 5lbs DBs (rest between rounds 30 sec)

Abs - 3 sets of: 15 crunches follow by 15 leg raises

Cool down & stretching: 15 min

Cardio at Co.3

1. Warm up: 10 min
2. 3 sets of:

15 abd crunches
15 leg raises
15 lower back bridges

3. Treadmill: 30 min (5 min walk, 20 min run, 5 min walk)
4. Jump rope: 3 x 3 min (rest 1 min)
5. Shadow boxing 3 x 2 min (rest 1 min)
6. Cool down: 10 min

Enjoy