by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Rowing Jerks Workout 18 Row 100m, 10 Clean and Jerks (115/75lbs) Row 200m, 9 Clean and Jerks (125/95lbs) Row 300m, 8 Clean and Jerks (135/105lbs) Row 400m, 7 Clean and Jerks (145/115lbs) Row 500m, 6 Clean and Jerks (155/125lbs) Row 600m, 5 Clean and Jerks (165/135lbs)...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Water Tower Sector Workout 17 21 – 18 – 15 – 12 – 9 – 6 – 3 (Quality, not speed) Dumbbell Deadlift (70/50lbs) Dumbbell Row (50/30lbs) Dumbbell Bench (40/20lbs) Fan Bike Calories * Perform each round of reps in control and for quality. The effect from super setting the...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Going Interior Workout 16 3 Rounds for time 50 Double Unders 40 Reverse Lunges 30 Sit Ups 20 Burpees 10 Strict Pull Ups * This is a bodyweight workout with limited equipment needed. Add a weight vest if you would like to up the intensity. Sub the double unders for...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Fan Bike Donning Drill Workout 15 Place clean bunker gear next to fan bike. When the timer starts, don bunker gear and SCBA. Mask up and go on air. Perform 30 Calories on the bike. Each crew member goes one after the other. When all crew members are done, perform an...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Shift Trade Workout 14 4 Rounds (with or without a partner) 50 Double Unders 5 Power Clean and Jerks (135/95lbs) 10 Front or Back Squats (135/95lbs) 15 Calorie Row/Fan Bike/Ski Erg *If without a partner, complete 1 round and rest the same amount of time it takes to...
