by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Balls and Bells Workout 57 5 Rounds of: 15 Wall Balls (20/14) 15 Kettlebell Swings (70/53lbs) *Almost all strength and power comes from the core and hips. With these two movements, you can help develop explosive power, strength and stability. Don’t think of these...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
The Grind Workout 56 30 – 25 – 20 – 15 – 10 – 5 Fan Bike Calories Kettlebell Swings (53/35lbs) Clean and Jerks (115/75lbs) *Pacing will play a large role in a workout with this many reps. After you complete the first 2 rounds the hardest part is done. At that point,...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Hammer the Core Workout 55 8 Rounds of: 25 Sledgehammer Strikes (200 total) High Plank Hold on Rings (Held while partner works) *For this partner workout, each person needs to complete 200 hammer strikes. We have broken up the work into rounds to maintain a ratio that...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Fan Bike Ladder Workout 54 On your fan bike of choice: Perform 3 minutes’ max effort for calories. Rest fully and as needed after effort. Perform 2 minutes’ max effort for calories. Rest fully and as needed after effort. Perform 1 minute max effort for calories. Rest...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
FML Workout 53 5 Rounds of: 10 Thrusters (95/65lbs) 10 Bar Facing Burpees *100 reps total, 50 of each movement. The weight should be light enough that you can go through each round without putting the barbell down. The rest is just gross. That being said, it will be...
by 100firehallworkouts | Oct 30, 2021 | Uncategorized
Standard Row Workout 52 2000 Meter Row At a light pace, you can get this done in 10 minutes. A 2 minute 500-meter pace will net you an 8-minute time completion. You might be able to pull 500 meters in 1 minute and 30 seconds, but can you do that for 2000 meters?...
