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...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Work Smarter Workout 43 100 Hang Power Cleans (135/95lbs) Every time you drop the barbell to rest, perform 15 burpees. * We don’t recommend going for this in one shot. Break this up into 4 or 5 rounds in order to avoid doing more burpees. If you do this with a...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Standard Operating Procedure Workout 42 AMRAP 20 20/15 Fan Bike Calories 15 Kettlebell Swings (53/35lbs) 10 Box Jumps (24/20 inches) *No heavy weights for this one; just an endurance workout that will test your work ethic and drive. Aim for 8 rounds or more. Why:...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Rookie Roundup Workout 41 EMOM 30 Minute 1 – Push Ups Minute 2 – Wall Balls or Handstand Hold Minute 3 – Double Under or Single Under Minute 4 – Burpee Box Jumps Minute 5 – Plank or Russian Twists Minute 6 – Rest *Work for 50 seconds of the minute and use the...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Origins 3 Workout 40 Leg Work Back Squat 3 – 3 – 3 – 3 – 3 – 3 Dumbbell Reverse Lunge 10 – 10 – 10 – 10 Good Mornings 12 – 12 – 12 – 12 Hip Thrusts 10 – 10 – 10 – 10 Banded Walks 8 Lengths of the Bay Standing Calf Raises 15 – 15 – 15 Wall Sit Accumulate 120 seconds...
