Monday 9.15.14

Skill: Spend 15:00 working Handstand Push Ups, Wall Walks, Free Handstand, Handstand Walks etc.

WOD: "SWAT Op Gone Bad"
1:00, :45, :30, :15 consecutive rounds of:
- Pull Ups
- Push Ups
- Sit Ups
- Squats

* Complete 1:00 of each, then :45 of each, and so on
** keep a running total of reps through all rounds.

Post total reps to comments.

Thursday 4.21.11

SWAT Operators have to be in shape in case the Segways are down for maintenance.

SWOD: Weighted Chins Ups 1rm

Metcon: "SWAT Op Gone Bad"  Compare to 5.24.10.

1:00, :45, :30, and :15 rounds each of the following:

- Pull Ups

- Sit Ups

- Push Ups

- Squats

For the metcon, keep track of total reps for all rounds and all exercises to get your total score. For example, if you do 10 pull ups the first 1:00, you would start counting your push ups at 11. Do 1:00 of each movement in this manner, followed without rest by :45 of each movement, followed by :30 of each, and finally :15 of each. This will be 10:00 total, which is a short amount of time, so the object is to go all out!

On the Fairfield PD SWAT team you have to make 245 total reps to pass the test and remain on the team.  How do you measure up?

Post weights, rep numbers, and if you can be on the FPD SWAT Team to the comments section! bc

Monday 5.24.10

'Cause you never know when a SWAT Operation could go horribly wrong.

SWOD:
Deadlift 5x3

Metcon:
"SWAT Op Gone Bad"- Compare to 3.31.10
1:00, :45, :30, and :15 consecutive rounds of:
- Pull Ups
- Push Ups
- Sit Ups
- Squats

WOD Tips:
For the SWOD, after a nice rest from heavy strength training we're back at it this week, this time working up to a heavy set of 3 and then doing that weight for 5 total sets. This weight should heavier than the 3x5 WOD's we did over the last few weeks.

For the metcon, keep track of total reps for all rounds and all exercises to get your total score. For example, if you do 10 pull ups the first 1:00, you would start counting your push ups at 11. Do 1:00 of each movement in this manner, followed without rest by :45 of each movement, followed by :30 of each, and finally :15 of each. This will be 10:00 total, which is a short amount of time, so the object is to go all out!

Post weights and rep numbers to the comments section! bc

Wednesday 03.31.10

It is the last day to try to get those goals taken care of for the first quarter, so try to get them done if you can. For those of you that wrote your goals down and focused on achieving them, we saw some great gains and it was fun to see you working towards something.

Even if you didn't reach your goals, improvements were evident. If you don't believe me look back at your training logs from just two or three months ago and see where you were at then.

If you didn't set goals and write them down last quarter, hopefully you have found some facet of your fitness that you want to improve.

SWOD: Back Squat 5 RM

Metcon: "SWAT Op Gone Bad"
1:00, :45, :30, and :15 consecutive rounds of:
- Pull Ups
- Push Ups
- Sit Ups
-Squats

For WOD 2, keep track of total reps for all rounds and all exercises to get your total score. For example, if you do 10 pull ups the first 1:00, you would start counting your push ups at 11. Do 1:00 of each movement in this manner, followed without rest by :45 of each movement, followed by :30 of each, and finally :15 of each. This will be 10:00 total, which is a short amount of time, so the object is to go all out!

Post weight, choice of metcon and time/ reps to comments section. cc

Monday 2.08.10

SWOD
Push Press find your 3rm

Metcon
"SWAT Op Gone Bad"
1:00, :45, :30, and :15 consecutive rounds of:
- Pull Ups
- Push Ups
- Squats
- Sit Ups

Keep track of total reps for all rounds and all exercises to get your total score. For example, if you do 10 pull ups the first 1:00, you would start counting your push ups at 11. Do 1:00 of each movement in this manner, followed without rest by :45 of each movement, followed by :30 of each, and finally :15 of each. This will be 10:00 total, which is a short amount of time, so the object is to go all out!

Pull Ups can be kipped or band assisted if needed, but must be palms facing away, from fully extended arms to chin over the bar. Half reps don't count! Push Ups are from chest to ground, to fully extended arms. Squats are from below parallel, to extended legs/open hips at the top. Sit Ups are feet unanchored, hands to chest, from shoulder blades to the floor, to elbows touching your thighs/knees. You can use an Abmat if you want, but it is not required for this circuit.

This circuit is done by the the SWAT teams from the Fairfield Police Department and the Solano County Sheriff's Office as part of their physical fitness programs.

WOD Tips:

For the SWOD, reset the bar on your shoulders for each rep, unlike during the metcon last week. For strength work, we want to minimize momentum to make sure the muscles are doing all of the work. Lock out each rep overhead before bringing the bar back down. Finding your 3rm, mean finding the weight at which you can do 3 reps with good form, but would be impossible to do 4.

For the metcon, find a partner to count your reps, and then you count reps for him or her afterward. This makes it much easier because you can focus on the movements without counting as you work.

As always, post push press max weight and metcon score to the comments section! bc