by firefighter | May 2, 2020 | group
Place a cone at 100m (130 walking paces) or go to a track and complete: 400m light jog 5 to 10 min warm up/stretch 3x800m runs (to cone and back 4x) with 3 min rest between each set rest 5 min but stay warm 3x400m runs (to cone and back 2x) with 3 min rest between...
by firefighter | Apr 30, 2020 | group
As a team, see how many pull ups you can accumulate as a team in 5 min rest 3 min Each FF complete 3 sets (each time through the list is one set) 800m run – place a cone at 50m (65 walking paces) run down and back 8x 30 walking lunges 25 push ups rest 3 min Each FF...
by firefighter | Apr 27, 2020 | group
In teams of 3 and with a continuous running clock for 16 min complete:clean and press 95lbs guys, 65lbs girls200m run (place cone @ 100m then run back, 100m=130 walking paces)rest * FF1 will start with clean and press * FF2 will run *FF3 will rest When FF2 gets back,...
by firefighter | Apr 23, 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 | Apr 21, 2020 | group
For time, each FF complete the list as fast as possible – must go in order 80 push ups 80 supermans 80 sit ups 80 body squats rest 4 min then do as many burpees as possible in 3 min – try to keep a moderate pace. I know they suck but they are very effective,...
