by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Traditions 2 Workout 28 Clean and Jerks Warm up to your working weight for the day and then perform: 3 – 3 – 3 – 3 – 3 – 3 – 3 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 – 10...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Minimum Requirements Workout 27 5000 Meter Row Get on the rower and start. 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. Take breaks as needed or power through to the end....
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Coiled Spring Workout 26 75 Dumbbell Squat Cleans (40/25lbs) Spend 5 – 10 minutes warming up your squat and squat clean. If you pick the right weight you should be able to rip through this in 10 minutes. That’s a total of 15 – 20 minutes of gym time. No excuses...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Origins 2 Workout 25 Push and Pull Behind the Neck Strict Press 10 – 10 – 10 Close Grip Bench Press 12 – 12 – 12 – 12 – 12 Dumbbell Row 10 – 10 – 10 – 10 – 10 Pull Ups or Ring Rows 10 – 15 – 15 – 10 Incline Dumbbell Bench Press 12 – 10 – 8 – 6 – 4 – 2 Bent Over...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
3 Firefighter 1 Pull Up Bar Workout 24 10 Rounds 5 Burpee Pull Ups 10 Russian Kettlebell Swings 2:1 Work rest ratio *There are 3 stations, Burpee Pull Ups, KB Swings and Rest. Rotate through each station until the 10 rounds are complete. The rate at which you work...
