by 100firehallworkouts | Oct 29, 2021 | Uncategorized
Flash Over Workout 3 For Time 18 – 15 – 12 – 9 – 6 – 3 Devil Press (50/30lb) – A devil press is the combination of a burpee and a double dumbbell snatch. Hollow Rocks *You can use a barbell for this workout and perform a snatch and burpee in replacement of 1...
by 100firehallworkouts | Oct 29, 2021 | Uncategorized
Origins 1 Workout 2 Back and Biceps Bent over barbell or dumbbell rows 12 – 12 – 12 – 12 Barbell wide grip curls 12 – 12 – 12 – 12 Lat pull downs 10 – 10 – 10 – 10 Barbell/Dumbbell 21’s 21 – 21 – 21 Bent over Dumbbell/weight plate fly’s 10 – 10 – 10 – 10 Chin ups...
by 100firehallworkouts | Oct 21, 2021 | Individual Workouts, Uncategorized
Firehall Workout – 1 Lion’s Den Workout 1 For Time 300 Weighted Step Ups Pick your desired weight and don’t quit! *Suggested weight is 2 – 25lb dumbbells with or without SCBA. Box height for step ups should be 24/20 inches. Scaling: Lower or remove the weight if...
