by firefighter | May 18, 2020 | group
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 –...
by firefighter | May 15, 2020 | group
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...
by firefighter | May 11, 2020 | group
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...
by firefighter | May 8, 2020 | group
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...
by firefighter | May 6, 2020 | group
As a crew, do as many pull ups as possible in 6 min rest 4 min then complete 4 sets of the following list with 45sec of work to 15 sec of rest push up sit ups body squats do push ups for 45 sec, rest 15 sec, then sit ups for 45 sec, rest 15 sec, then body squats for...
