555 News/Events

Monday, June 15, 2015 Level IV WOD: (17 of 17 week LeanFit cycle)

Level IV

 

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

 

Renegade Rowing WOD: 2 x 12 minutes w/3 minute rest

 

OR

 

Running WOD: 4rds, 800m run, 10-burpees, 20-air squats, 30-sit-ups

 

Strength: 4 x 3 @ 85% of cleans

 

WOD:
*5rds, 15-push-ups, 20-24" box step-ups (each leg), 25-abmat sit-ups , 50-double unders

 

Honor WOD: "Vincent Morello" L35, 3rds, 5-dumbbell snatches, each hand (55/35),10-burpees, 5-snatches (155/105), 10-burpees

 

http://555fitness.com/pages/abbreviations-acronyms

 

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Monday, June 15, 2015 Level III WOD: (17 of 17 week LeanFit cycle)

Level III

 

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

 

Renegade Rowing WOD: 2 x 12 minutes w/3 minute rest

 

OR

 

Running WOD: 4rds, 800m run, 10-burpees, 20-air squats, 30-sit-ups

 

Strength: 4 x 3 @ 85% of cleans

 

WOD:
*5rds, 15-push-ups, 20-24" box step-ups (each leg), 25-abmat sit-ups , 100-singles

 

Honor WOD: "Vincent Morello" L35, 3rds, 5-dumbbell snatches, each hand (55/35),10-burpees, 5-snatches (155/105), 10-burpees

 

http://555fitness.com/pages/abbreviations-acronyms

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Monday, June 15, 2015 Level II WOD: (17 of 17 week LeanFit cycle)

Level II

 

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

 

Strength: 4 x 3 @ 85% of cleans

 

WOD:
*5rds, 15-push-ups, 20-20" box step-ups (each leg), 25-abmat sit-ups (or just normal sit-ups), 50-singles (jump rope)

 

www.555fitness.com/blogs/news

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Monday, June 15, 2015 Level I WOD: (17 of 17 week LeanFit cycle)

Level I

 

Warm-up: Light stretching. Here is a new 5 minute stretching video. Only do what you are comfortable with. https://www.youtube.com/watch?v=tdNEzxhPhpo

 

WOD:
*30 minute cardio. 6 rounds of 1 minute walk, 4 minute jog. Commit to doing this workout 3 to 4 times a week.
*4rds, 25-air squats, 12-push-ups, 25-sit-ups. Modify as needed.

 

Air squats-find something to put under you bottom as a guide for how far to go down to. Make sure it is a comfortable depth, not too far down.https://www.youtube.com/watch?v=VoEiMqkGCY8

 

Push-ups-you can do them from your knees or even standing
against a wall. https://www.youtube.com/watch?v=a6YHbXD2XlU

 

Sit-ups- Feel free to do crunches. DO NOT place hands behind your head. That only puts undue pressure on your neck.

 

www.555fitness.com/blogs/news

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Saturday, June 13, 2015 Level IV WOD: (16 of 17 week LeanFit cycle)

Level IV


Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row


Renegade Rowing WOD: 5 x 1k w/3:00 rest


OR


Running WOD: 10 x 100m sprints w/1:00 rest


Strength: 4 x 3 @ 85% of press


WOD:
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 10-deadlifts (225/165)
*5 minute rest
*EMOM5, 10-burpees
*EMOM5, 10-wall ball (20/14)
*10 minute cool-down walk


Honor WOD: "Michael Warchola", Ladder 5, 100-double unders, 75-box jumps (24/20), 50-KBS (32/24kg), 25-burpees


http://555fitness.com/pages/abbreviations-acronyms

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Saturday, June 13, 2015 Level III WOD: (16 of 17 week LeanFit cycle)

Level III


Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row


Renegade Rowing WOD: 5 x 1k w/3:00 rest


OR


Running WOD: 10 x 100m sprints w/1:00 rest


Strength: 4 x 3 @ 85% of press


WOD:
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 10-deadlifts (185/135)
*5 minute rest
*EMOM5, 10-burpees
*EMOM5, 10-wall ball (20/14)
*10 minute cool-down walk


Honor WOD: "Michael Warchola", Ladder 5, 100-double unders, 75-box jumps (24/20), 50-KBS (32/24kg), 25-burpees


http://555fitness.com/pages/abbreviations-acronyms

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Saturday, June 13, 2015 Level II WOD: (16 of 17 week LeanFit cycle)

Level II


Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row


Strength: 4 x 3 @ 85% of press


WOD: 
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*EMOM10, 10-deadlifts (barbell)
*5 minute rest
*EMOM5, 10-burpees
*EMOM5, 10-wall ball (use basketball)
*10 minute cool-down walk

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Saturday, June 13, 2015 Level I WOD: (16 of 17 week LeanFit cycle)

Level I


Warm-up: Light stretching. Here is a new 5 minute stretching video. Only do what you are comfortable with.https://www.youtube.com/watch?v=tdNEzxhPhpo


WOD:
*35 minute cardio. 7 rounds of 2 minute walk, 3 minute jog. Commit to doing this workout 3 to 4 times a week.
*5rds, 20-air squats, 10-push-ups, 20-sit-ups. Modify as needed.


Air squats-find something to put under you bottom as a guide for how far to go down to. Make sure it is a comfortable depth, not too far down. https://www.youtube.com/watch?v=VoEiMqkGCY8


Push-ups-you can do them from your knees or even standing
against a wall. https://www.youtube.com/watch?v=a6YHbXD2XlU


Sit-ups- Feel free to do crunches. DO NOT place hands behind your head. That only puts undue pressure on your neck.

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Friday, June 12, 2015 Level IV WOD: (16 of 17 week LeanFit cycle)

Level IV, Firefighter Functional Fitness Friday, F4


Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row


Renegade Rowing WOD: 500m row, 20-double unders, 300m row, 30-double unders, 200m row, 50-double unders. Pick a split for each rowing component. For every decimal point you are off, high or low, perform 2 burpees. If you are going for 2:00 and you get 1:59.8, you owe 4 burpees


OR


Running WOD: 30 minute weighted hike


Strength: 4 x 3 @ 85% of back squat


WOD: 
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*3rds of 1 minute of each push-ups, air squats, sit-ups, burpees, bunk out completely.
*Unbunk after each round, rest 3 minutes
OR
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*5rds, 5-hang cleans (155/105), 5-press (155/105), 5-front squats (155/105), 10-burpees


Honor WOD: "Robert McMahon", E20, 3rds, 5-thrusters (155/105), 10-pull-ups, 15-ring push-ups

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Friday, June 12, 2015 Level III WOD: (16 of 17 week LeanFit cycle)

Level III, Firefighter Functional Fitness Friday, F4


Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row


Renegade Rowing WOD: 500m row, 20-double unders, 300m row, 30-double unders, 200m row, 50-double unders. Pick a split for each rowing component. For every decimal point you are off, high or low, perform 2 burpees. If you are going for 2:00 and you get 1:59.8, you owe 4 burpees


OR


Running WOD: 30 minute weighted hike


Strength: 4 x 3 @ 85% of back squat


WOD:
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*3rds of 1 minute of each push-ups, air squats, sit-ups, burpees, bunk out completely.
*Unbunk after each round, rest 3 minutes
OR
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*5 minute rest
*5rds, 5-hang cleans (135/95), 5-press (135/95), 5-front squats (135/95), 10-burpees


Honor WOD: "Robert McMahon", E20, 3rds, 5-thrusters (155/105), 10-pull-ups, 15-ring push-ups


http://555fitness.com/pages/abbreviations-acronyms

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