Workout 7/9/2018

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Warm-Up:

  • Dynamic warm-up & light stretching
  • Light cardio warm-up

Conditioning:  Complete the following

  • 7x 400m Intervals
    • 2:1 work:rest ratio (rest= 1/2 the time you complete your run.)
    • Intensity= 7-9/10 (very hard)
  • Scaled options will be provided as needed.

Accessory Work:  Focus on trunk & flexibility

Workout 7/6/2018

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*There will be no 1430 class today.  Please join at 10:30.

Warm-Up

  • Dynamic warm-up 10:00
  • Bar mechanics

Strength:  8 sets x 2 rotations x 1 Power Clean to 1 Hang Power Clean to 1 Front Squat. Build to a heavy manageable load.

Conditioning:  7 Rounds. At the top of every :90 complete the following as quickly as possible

  • 6 Half-Moon Ball Slams 30/20#
  • 4 Lateral Box Hop Overs 24/20″
  • 60-Yard Tactical Agility Shuttle (4 x 15-yard Increments)

Flexibility:

  • Focus on lower back and hips for 10:00

TSAC FY 2018-2019 Programming

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Monday, July 9th we will begin our FY 2018-2019 Strength & Conditioning Program cycles!  This will be a great time for newbies, beginners, or anyone ready to start or continue their journey with our fitness programs.  Be sure to spread the word!

All of our cycles will be 4 weeks in length, focusing on different aspects of fitness relevant to your job performance.

Our first cycle will be “Aerobic Training”.

  • Mondays- Interval Training
  • Wednesdays- Long, Slow Distance
  • Fridays- Rucking
    • Be sure to bring a weighted vest/ruck for our ruck sack training days which will occur on Fridays.

Next week, be prepared to train outside the entire class, due to Sheriff’s Office utilization of the gym.

Workout 7/4/2018

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Warm-Up:

  • Prehabilitation 10:00
  • Dynamic Warm-Up

Conditioning:  EMOM 20:00 (10 rounds)

  • Minute 1: 3 x Heavy Bench Press (use spotter/no clips)
  • Minute 2: Heavy Box Push 15-Yards

Core Work:  3 Rounds

  • 1:00 Up Plank
  • :30 Side Plank
  • :30 Side Plank
  • 1:00 Elbow Plank
  • Rest :30-:60 b/t rounds

July/August 2018 Schedule

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Our fitness programming schedule for July and August have been updated and posted.  Please view the schedule link to see our updated calendar with the most current offerings and cancellations.

HERO WOD 7/2/2018

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WOD:  “Deligiannis Sandbag”

For Time (complete as much of the following during class time; scale as needed.)

  • 100 Sandbag Get-Ups
  • 100 Sandbag Cleans
  • 100 Sandbag Squats
  • 100 Ground-to-Shoulder Loads
  • 100 Shoulder Presses
  • 100 Sandbag Sit-Ups
  • 1 mile Sandbag Run
  • 100 Push-Ups
  • 100 Pull-Ups
  • 100 4-count Mountain Climbers
  • 100 4-count Flutter Kicks
  • 1 mile Sandbag Run

Workout 6/29/2018

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*There is no 1430 class today.

Warm-Up:

  • Prehab of hips, shoulders, knees 10:00

Conditioning:  Complete 7 Rounds of the following

  • 1x 2-arm KB Carry Up & Down Stairs
  • 6x Sandbag Keg Lift to 48″ Box, 60/40#
  • 15-Yard Bear Crawl
  • 10x Bench Presses (use a weight you can complete unbroken, adjust as needed during workout)
  • 20-Yard Heavy Box Push (whites lines parallel to pull-up bars, down and back twice)
  • Rest 1-2 minutes between rounds.

Flexibility Work:

  • Focus on two needed areas and accumulate 2:00 each

Workout 6/27/2018

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*Today’s session will be inside.

Warm-Up:

  • 5:00 cardio w/u
  • 5:00 prehab
  • Empty bar mechanics

Strength:  Complete the following

  • 5×3 Power Clean. Build to a heavy set of 3.
  • 5×3 Push Press. Build to a heavy set of 3.
  • 5×3 Hinge Lift. Build to a heavy set of 3.

*Work on flexibility between sets.

Workout 6/25/2018

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Warm-Up:

  • 1 mile jog
  • Mobilization and Activation of lower body and trunk

Conditioning:  EMOM 20

  • 5 KBS
  • 1 Hill Sprint
  • 5 Burpees

Core Work:  3 Rounds

  • 12 Birddogs
  • 12 Strict Hanging Knee Raises/TTB
  • 20 Standing MB Russian Twists