by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Fast Attack Workout 48 50 Calorie Row or 50 Sprints of the bay floor 40 Air Squats 30 Push Ups 20 Pull Ups 10 Burpees * Running out of time in the day? If you are in a pinch this is a great workout that can be fit in anytime. This can be completed in as little 7...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Traditions 3 Workout 47 Snatch Warm up to your working weight for the day and then perform: 5 – 5 – 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1 Rest as needed between sets Some alternate rep options depending on your recent workouts for the week are: 1 – 1 – 1 – 1 – 1 – 1 – 1 10 –...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Minimum Requirements 2 Workout 46 5 KM Run With or without SCBA/weight vest Don’t think about the task at hand, just do it. Is this a flashy workout? No. Is it necessary to challenge ourselves and try new things? Yes. No treadmill? If it’s raining, wear a coat. If...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Basement Jail Workout 45 5 Rounds – Partner Workout Partner 1: 10 Walking Lunges (135/95lbs) (Out and Back) Partner 2: 10 Push Ups The trick here is that you and your partner need to match the tempo of the lunge with the push up. Adjust the weight accordingly so you...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Clean Up Crew Workout 44 5 Rounds 400 Meter Row 10 Strict Dumbbell Press (45/25lbs) 10 Pull Ups 10 Dumbbell Bicep Curls (45/25lbs) * Use the row and pull ups to elevate your heart rate. Slow things down with the presses and curls. Have some fun with this one. Add in...
