{"id":1922,"date":"2015-10-01T18:24:41","date_gmt":"2015-10-01T18:24:41","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=1922"},"modified":"2015-10-01T18:24:41","modified_gmt":"2015-10-01T18:24:41","slug":"frf-crew-challenge-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2015\/10\/frf-crew-challenge-workout\/","title":{"rendered":"FRF Crew Challenge Workout"},"content":{"rendered":"
Total Body “CREW” Challenge Workout.<\/b><\/u><\/span><\/div>\n
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Here is a great assessment and\/ or workout to challenge your entire body. \u00a0The workout does not require a lot of equipment so you can do it at the firehouse (or your house). \u00a0You can substitute these exercises if you want based on your available equipment.<\/div>\n
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You must perform the active warm-up first. \u00a0This warm-up will increase your core temperature, improve range of motion and get you ready for the workout. \u00a0(Click here for a quick overview of the warm-up exercises).<\/a><\/span><\/div>\n
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Perform 2 circuits of the following 5 exercises:<\/div>\n
1. \u00a0Chops (5-10 reps)
\n2. \u00a0Knee Hugs (5-10 reps each)
\n3. \u00a0Spidermans (5-10 reps each)
\n4. \u00a0Knees side to side (5-10 reps each)
\n5. \u00a0Quadraped Rotations (5-10 reps each)<\/div>\n
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After completing the warm-up go right into the workout. \u00a0\u00a0The goal is to perform as many reps as possible of each exercise in 2 minutes.\u00a0 Rest 1 minute between exercises. \u00a0\u00a0If your just starting your fitness program or getting back into your fitness routine, you may want to decrease “work” time to 1 minute per each exercise with 1 minute rest.Count each rep, add up your total reps and\u00a0that’s\u00a0your score. \u00a0Form and quality reps count, poor form and “bad reps” do not.<\/em><\/strong> \u00a0Set this up as a challenge within your crew or department. \u00a0Try to repeat the workout every couple of weeks and improve the number of “quality” reps.<\/div>\n
\u00a0\"20140727_162253\"<\/div>\n
1. \u00a0Push ups<\/div>\n
2. \u00a0Body Rows (click here to see this exercise<\/a>). \u00a0You could also use a TRX or webbing.<\/div>\n
3. \u00a0Prisoner Squats or tire flips (see picture at right)<\/div>\n
4. \u00a0Medicine Ball Slams* against the floor or sledges against a tire<\/div>\n
\u00a0 \u00a0 \u00a0 \u00a0 \u00a0*(use a 10 or 12 pound medicine ball)<\/div>\n
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\"crew<\/a><\/div>\n
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Having trouble improving you level of fitness? \u00a0Get more challenge workouts \u00a0and \u00a0Join the Thousands of Fire Rescue Athletes getting “Fit for Duty” with the FRF Ultimate Fire Rescue Athlete Workout. \u00a0Clicking HERE now.<\/a><\/span><\/div>\n
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\"Get<\/a>

Get Results Like Reiley Grasshoff<\/p><\/div>\n<\/div>\n<\/div>\n

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Total Body “CREW” Challenge Workout. Here is a great assessment and\/ or workout to challenge your entire body. \u00a0The workout does not require a lot of equipment so you can do it at the firehouse (or your house). \u00a0You can substitute these exercises if you want based on your available equipment. You must perform the…<\/p>\n","protected":false},"author":3,"featured_media":6280,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[92,107,140,1],"tags":[265,274],"class_list":["post-1922","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-firefighter-workout","category-fire-fighter-circuit","category-fire-ground-workout","category-uncategorized","tag-challenge-workout","tag-crew-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-v0","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2015\/07\/quadruped-thoracic-rotations.png-start-22.png?fit=173%2C152&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/1922","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=1922"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/1922\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/6280"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=1922"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=1922"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=1922"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}