by firefighter | Oct 17, 2019 | group
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...
by firefighter | Oct 14, 2019 | group
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...
by firefighter | Oct 11, 2019 | group
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...
by firefighter | Oct 8, 2019 | group
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...
by firefighter | Oct 4, 2019 | group
In teams of 2, complete as many sets as possible in 20 min 200m run 20 dumbbell swings 10 pull ups one person works at a time FF1 will do the entire set (3 exercises) while FF2 rest when FF1 is finished, switch and FF2 will complete the list repeat pattern for 20 min...
