by firefighter | Aug 14, 2020 | group
In teams of 2 complete as many sets as possible in 16 min 200m run 20 dumbbell swings 10 push ups 5 burpees FF1 will do the do the entire list as FF2 rests When FF1 is finished, he or she will tag FF2 to start and FF1 will rest Repeat pattern for 16 min Guys use...
by firefighter | Aug 11, 2020 | group
As a crew, see how many pull ups you can do in 5 min rest 3 min each FF hold an accumulated 4 min plank rest 4 min complete the list either on a treadmill or outside 1600m run (1 mile) rest 4 min 800m (1/2 mile) rest 3 min 400m rest 2 min 200m you can place a cone...
by firefighter | Aug 8, 2020 | group
In teams of 2, complete as many sets as possible in 20 min FF1 – 200m run with object FF2 – 5 dumbbell thrusters, 6 pull ups, 7 box jumps FF1 will run with an object (foam bucket, hose roll…) while FF2 performs the movements FF2 will do as many sets...
by firefighter | Aug 5, 2020 | group
Tabata Push ups rest 1 min Tabata Butterfly sit ups rest 1 min Tabata Superman 3 Cycle Tabata Link rest 2 min jog for a 2 min warm up again then 4x50m sprints (max effort) Tabata is 20 sec of work with 10 sec of rest for 8 cycles (4 min) The link is a 3 cycle...
by firefighter | Aug 2, 2020 | group
In teams of two with one FF working at a time, complete the following 400m run 100 dumbbell swings (50lbs guys/30lbs girls) 50 box jumps or box step ups 100 butterfly sit ups 50 toes to bar or hanging knee raises 100 body squats 400m run Each team member will run both...
