by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Bluetenant Workout 13 5 Rounds 20 Sit Ups 15 Kettlebell Swings 10 Ring Dips 5 Double Dumbbell Snatch (50/35lbs) * If no dumbbells available, use kettlebells or a barbell. Pick a kettlebell weight that you can complete all 15 reps unbroken. Why: Whether it’s your first...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Slow Burn Workout 12 Partner Workout 150 Burpee Pull Ups for time Partner 1: Perform burpee pull ups while… Partner 2: Hold a plank of any kind Burpee pull ups can only be completed while a plank is held. * Alternate the plank variations when you switch with your...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Grunt Work Workout 11 5 Rounds 5 Tire Flips 10 Burpees 15 Air Squats 20 Sit Ups 1 Sprint of Firehall bay and back (50m) * If no tire is available, sub for a sandbag or heavy ball clean, ball slams or power cleans. Why: The goal of the workout is to tax the body with a...
by 100firehallworkouts | Oct 29, 2021 | Uncategorized
Functional Farmer Strength Workout 10 10 Minute Partner AMRAP Partner 1: Hold a high plank on low rings or TRX (dynamic stabilization) Partner 2: Perform a heavy Dumbbell farmers carry the length of the bay and back. * If no dumbbells available, use kettlebells, foam...
by 100firehallworkouts | Oct 29, 2021 | Uncategorized
Traditions 1 Workout 9 Deadlift Day 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 – 8...
