by firefighter | Mar 17, 2018 | workout
Strength – Spend about 15-20 min and work up to a heavy three rep front squat warm up well and keep proper form take it slow rest 4 min Stamina – complete 5 sets as fast as possible (each time through the list is one set) 12 dumbbell snatches 10 bench press 5...
by firefighter | Mar 16, 2018 | workout
Strength – 5 supersets 5 seated dumbbell shoulder press 5 strict (slow pull ups) rest 3 min Stamina – hang clean and press (the bar) 30x rest 1 min 20x rest 30 sec 10x girls can modify if needed (2/3 the reps) each set should be done as fast as possible...
by firefighter | Mar 16, 2018 | workout
Strength –Deadlift (rest 1 min between each set) Maintain Proper Form For All Sets 1×5 @ 65% of one rep max 5×5 @ 70% Slow and controlled rest 5 min Stamina – With a continuous running clock for 8 min complete the following 8 sets as fast as possible 30 sec burpees...
by firefighter | Mar 15, 2018 | workout
With a continuous running clock for 20 min, complete as many sets as possible a set = 5 pull ups 10 push ups 15 body squats Also, on min 5, min 10 and min 15, run 400m * place a cone @ 50m and run to it and back 4x (50m is 65 walking...
by firefighter | Mar 14, 2018 | workout
All FF’s Rest and Recover
