Shift Workout – October 20th-22nd

As a crew, see how many pull ups you can do in 5 min rest 3 min Complete 3 sets as fast as possible: 400m run with object 30 dumbbell swings 40-60lbs guys/20-40lbs girls 30 butterfly sit ups place a cone at 50m (65 walking paces) and run to it and back 4x for 400m run...

Shift Workout – October 17th-19th

Do as many sets as possible in 20min (each time through the list is one set) 5 pull ups 10 push ups 15 body squats 20 crunches rest 4 min perform 4 sets of 20 supermans you may do jumping pull ups and push ups on knees if...

Shift Workout – October 14th-16th

As a team, complete hang clean/press 115lbs guys 75lbs girls However many people you have, x30 For example, a 4 man crew will have to do 120 hang clean/presses Also, work together and do not let the bar hit the ground until all reps are complete. rest 3 min Perform a...

Shift Workout – October 11th-13th

Each firefighter complete 4 sets of the following as fast as possible: 200m sprint (  place a cone at 50m = 65 paces ) 20 Walking lunges holding an object over head (45 lbs plate, hose roll, foam bucket….) 10 Push ups 5 Burpees rest 3 min then complete 2 sets of the...

Shift Workout – October 8th-10th

Each FF work as a group to complete as many pull ups as possible in 6 min (compare to last time) rest 2 min then Each FF complete 4 sets as fast as possible 10 squats 10 lunges 10 push ups 10 sit ups 10...

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