by firefighter | Jul 31, 2020 | group
See how many pull ups you can do as a crew in 5 min rest 3 min Perform as many sets as possible in 12 min 6 alternating dumbbell snatches 6 dumbbell swings 6 goblet squats each time through the list is one set, choose 1 dumbbell ranging from 25# – 50# rest 3 min...
by firefighter | Jul 28, 2020 | group
Work together and complete hang cleans without letting the bar touch the ground until you compete the total number of reps – use 45 to 135 lbs * the number of reps is how many FF’s your crew has times 30. For example, a crew of 4 will have to work together to do 120...
by firefighter | Jul 25, 2020 | group
As a crew, see how many pull ups you can do in 6 min Rest 3 min Each FF complete 10 sets: 50m run 5 push ups 10 butterfly sit ups place a cone at 25m (33 walking paces) and run down and back for 50m run one time through the list is one...
by firefighter | Jul 23, 2020 | group
For time, each FF complete the list as fast as possible – must go in order 80 push ups 80 supermans 80 sit ups 80 body squats rest 4 min then do as many burpees as possible in 1 min...
by firefighter | Jul 20, 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 as possible until...
