by firefighter | Apr 24, 2018 | workout
Strength – Back Squat 8×3 go heavy but not heavy enough to sacrifice form rest 4 min superset standing barbell push press and strict high pulls 5×5 push press and 8 high pulls the push press should be a lot heavier so be sure to change weight move...
by firefighter | Apr 23, 2018 | workout
Stamina – perform 3 sets of the list below with 3 min rest between each set Bench press (body weight) for as many reps as possible then right into as many pull ups as possible without letting go of the pull up bar be sure to warm up and use a spotter for the bench,...
by firefighter | Apr 23, 2018 | workout
All FF’s rest and recover
by firefighter | Apr 22, 2018 | workout
Stamina – Complete the ascending ladder for 6 min 2 dumbbell thrusters (35-45lbs guys/20-35lbs girls) 2 pull ups 4 dumbbell thrusters 4 pull ups 6 dumbbell thrusters 6 pull ups…. complete cycle for 6 min push yourself and you may do jumping pull ups when it gets too...
by firefighter | Apr 21, 2018 | workout
Strength – Spend about 10-15 min to work up to a heavy 3 rep weighted pull up (use dummbell between feet) rest 4 min Stamina – Complete the list as fast as possible: 50 deadlifts 135lbs guys/95lbs girls (modify if needed) 50 push ups 50 box jumps or box step ups 25...
