In teams of 2 with one FF working at a time, complete as many sets as possible in 20 min 10 ground to overhead – 45lb plate guys/25lb plate girls 10 overhead walking lunges – 45lb plate guys/25lb plate girls 10 hang cleans – 135lb guys/95lb...
We are proud to announce our very first fitness assessment! (F3AP) We created a fitness assessment you can do at your department that measures health and wellness for everyone. Not only that, you will receive a score so you can measure progress from the previous...
As a crew, see how many pull ups you can do in 5 min rest 3 min For as long as possible: From 0:00 – 3:00 complete 2 sets of: 10 push ups 10 jumping squats From 3:00 – 6:00 complete 2 sets of 12 push ups 12 jumping squats From 6:00 – 9:00 complete 2 sets of 14 pushups...
In teams of 2, complete the following list as fast as possible 60 deadlifts 135lbs guys/95lbs girls 60 push ups 60 box jumps or box step ups 30 power cleans 135lbs guys/95lbs girls 30 back squats 135lbs guys/95lbs girls 30 shoulder to over head 135lbs...
Set up a cone @ 50m (65 walking paces) 300m sprint (down and back 3x) rest/walk 3 min 200m sprint rest/walk 2 min 100m sprint rest/walk 1 min repeat cycle 3 times rest 5 min each ff perform the following as fast as possible: 12 push ups 12 sit ups 11 push ups 11 sit...
At Firefighter Furnace we believe firefighters are athletes. The physical demands our job requires is to train smart, be a master of our craft and be prepared for any situation. The only difference with us is that there is a lot more on the line when it comes to performance. We MUST think, train and perform like our lives depend on it, because it does.
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