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...
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...
