by firefighter | Jun 17, 2020 | group
In teams of 2 complete as many sets as possible in 20 min FF1 will run a 400m FF2 will do as many sets as possible of 3 pull ups, 6 push ups and 9 body squats until FF1 gets back when FF1 gets back, switch roles and repeat pattern until the 20 min is up when you get...
by firefighter | Jun 13, 2020 | group
See how many pull ups you can do as a crew in 6 min take turns but there should always be someone on the bar rest 3 min Death by hanging knee raises and burpees on 0:00 do 1 hanging knee raise and 1 burpee on 1:00 do 2 hanging knee raises and 2 burpees on 2:00 do 3...
by firefighter | Jun 11, 2020 | group
Each FF complete the list as fast as possible Cash in – must do 20 burpees to start 50 walking lunges 50 push ups 40 walking lunges 40 push ups 30 walking lunges 30 push ups 20 walking lunges 20 push ups 10 walking lunges 10 push ups cash out – must do 100 bicycle...
by firefighter | Jun 8, 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. DEMO * 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...
by firefighter | Jun 5, 2020 | group
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, Push Yourself rest 6 min each FF perform the following as fast as possible: 12 push ups 12 sit ups...
