by firefighter | Jul 2, 2020 | group
As a crew, see how many pull ups you can do in 8 min rest 4 min As a team, complete hang clean/press 115# However many people you have, x30 For example, a 4 man crew will have to do 120 hang clean/presses Also, work together and do not let the bar hit the ground until...
by firefighter | Jun 29, 2020 | group
Each FF complete the list as fast as possible: 50 dumbbell swings 40-50lbs guys/20-30lbs girls 400m run 25 hand release push ups 400m run 50 box jumps/box step ups 400m run 25 hand release push ups 400m run 50 dumbbell swings place a cone @50m and run to it and back...
by firefighter | Jun 26, 2020 | group
In teams of 2, complete the list below: 800m with object 200 bicycle crunches 100 Mt. Climbers 50 pull ups 800m run with object Only 1 FF works at a time except the run both FF’s run and alternate carrying the object object can be anything ranging from 20-45 lbs –...
by firefighter | Jun 22, 2020 | group
Each FF complete 3 sets as fast as possible 100ft front rack dumbbell lunge (50lb dumbbells guys/25lbs girls) – DEMO 100ft farmers carry back 100ft is about 30m and 30m is about 40 walking paces walk out 40 paces and place a cone lunge to it and farmers carry...
by firefighter | Jun 20, 2020 | group
With 1 FF working at a time, complete the following 5 sets of: max push ups max pull ups FF1 does max push ups right into max pull ups then FF2 goes…FF3… complete the pattern until you have done 5 sets rest 5 min In groups of 2, complete 4 – 200m sprints place a...
