by 100firehallworkouts | Oct 30, 2021 | Individual Workouts, Uncategorized
Water Hammer Workout 78 For Time: 500 Meter Row 30 Front Squats (135/95lbs) 30 Clean and Jerks (115/75lbs) 30 Snatches (95/65lbs) 500 Meter Row *Technique will be crucial for this workout. Be mindful of keeping an engaged core throughout each movement especially when...
by 100firehallworkouts | Oct 30, 2021 | Individual Workouts, Uncategorized
Lionhearts Workout 77 9 Rounds at 135/95lbs 11 Calories on Fan Bike/Rower/Ski Erg 3 Deadlifts 4 Power Cleans 3 Thrusters *The reps are small enough that they allow you to perform each movement without dropping the bar. This workout is in tribute to those we lost on...
by 100firehallworkouts | Oct 30, 2021 | AMRAP, Uncategorized
Frequent Flyer Workout 76 20 Minute EMOM Every minute on the minute perform 14-18 calories on the machine of your choice: This calorie number may vary depending on what machine you have, but the idea is to keep it consistent. Fan Bike Rower Ski Erg Treadmill Etc. *If...
by 100firehallworkouts | Oct 30, 2021 | couplet, Partner Workouts, Uncategorized
Gated Wye Workout 75 Partner Workout: You go I go format 100 Squat Clean and Jerks (135/95lbs) *You and your partner can work off each other as you go back and forth. This is also a great opportunity to improve one another’s technique. Don’t be afraid to take a second...
by 100firehallworkouts | Oct 30, 2021 | Crew Workouts, Partner Workouts, Uncategorized
Phase 5 Gauntlet Workout 74 Phase 1: 3 x Row 250m – Partner holds kettlebell front rack for that time. Phase 2: 5 Rounds of 20 wall balls and 200m run. Phase 3: 3 Rounds of 15 banded tricep extensions. Phase 4: 10 Rounds of 10 reps of bench press at half of your...
