Warner Workouts

Think you can handle this week's workout? Try it now!

Sep 27, 2010

Hoist Hose Aloft

Hoist rolled hose (or 25 lb. weight) up to the 3rd floor landing from the ground, then lower it back down, run down remaining flights of stairs.  Proceed about 40 feet to wall ball.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged.

2. Clients can be in plain gym clothes or in full firefighter gear.

Wall Ball

Throw 12-20 lb sand-filled ball up about 10 feet against a wall (standing 1’-2’ away from wall), catch it, perform a squat with the ball in your hands at chest level, explode back to full extension throwing the ball back up to the same pre-determined point on the wall.  Repeat 20 reps.  Proceed to sledge hammer prop.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged.

2. Clients can be in plain gym clothes or in full firefighter gear.

Sledge Hammer Prop

Strike weight on top of sledge hammer prop with rubber sledgehammer repeatedly until it slides the predetermined distance.  Proceed to pull-ups.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged.

2. Clients can be in plain gym clothes or in full firefighter gear.