Shift Workout – May 21-23rd

Perform as many push ups as possible in 1 min rest 1 min perform as many sit ups in 1 min rest 1 min perform as many push ups as possible in 30 sec rest 30 sec perform as many sit ups as possible in 30 sec rest 3 min run 400m rest 45 sec run 400m rest 45 sec run 400m...

Shift Workout – May 18-20th

In teams of 2, complete the list below: 800m with object 200 bicycle crunches 100 Mt. Climbers 50 pull ups 800m run with object Only 1 FF works at a time except the run both FF’s run and alternate carrying the object object can be anything ranging from 20-45 lbs –...

Shift Workout – May 15-17th

Work together and see how many pull ups you can do as a crew in 5 min rest 3 min Set a cone @ 50m (65 walking paces) and perform 800m run (down and back 8x) 10 burpees 400m run (down and back 4x) 20 burpees 200m sprint (down and back 2x) 30...

Shift Workout – May 12-14th

Perform 50 of each, 40 of each, 30 of each, 20 of each and 10 of each (150 reps of everything) Push ups Butterfly Sit Ups Supermans Body Squats must go in order, you may modify when you hit muscle failure (push ups on knee or crunches or half...

Shift Workout – May 9-11th

In teams of 4 with 1 firefighter working at a time, complete as many sets as possible in 30 min (each time through the list is one set) 100 burpees 100 box jumps or step ups (if no box, use bench or back of engine) 100 dumbbell swings – 45lbs guys and 30lbs girls 100...

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