by firefighter | Jan 29, 2018 | workout
Stamina – every min, on the min for 10 min complete the following: 4 weighted pull ups 4 weighted dips on 0:00 complete 4 pull ups right into 4 dips rest until 1:00 then complete set 2 repeat for 10 sets rest 3 min every min, on the min for 10 min complete the...
by firefighter | Jan 28, 2018 | workout
All FFs rest and recover – Keep up the great work!
by firefighter | Jan 27, 2018 | workout
Strength – Pause front squat 5×5 work up to a moderate weight and do 5 pause front squats stay at the bottom for 5 sec and focus on form while keeping elbows up and chest tall rest 3 min Complete 4 sets with 3 min rest between each set: max reps bench press...
by firefighter | Jan 26, 2018 | workout
Cardio – 5k run (3.1 miles) warm up for about 10-15 min and go for a personal best if a 5k is too much, do 1.5 miles if a 5k is too easy, run a 10k
by firefighter | Jan 24, 2018 | workout
Stamina – complete the list as fast as possible 30 burpees 25 deadlifts – 185lbs guys/124lbs girls 20 hang cleans – 135lbs guys/95lbs girls 15 shoulder to over head – 135lbs guys/95lbs girls 10 pull ups 15 shoulder to over head – 135lbs...
