N.Y.C I Got Your 6 Fitness

🔥DROP THE BOOSTER🔥

Goal:
Push a hard sustainable pace on the machines. Try to maintain or slightly improve total rounds/calories each set without blowing up early.

Stimulus:

* Bike: strong aerobic push
* Ski: aggressive but smooth turnover
* Last 90 seconds of each AMRAP should feel uncomfortable

Optional Score:
Total meters completed across all 3 sets.

Questions about movement variations and scaling? Drop us a DM!

Throwback. Maybe we’ve been idle too long.

❌The CP Core Circuit❌

This is about as firehouse gym friendly as it gets, moderate weight on the push presses with small increases in weight each round.

Renegade Rows- pick a challenging weight but ultimately something that can be done without partition.

Throw on some screamy music and get after it!

“You asked”

So here’s the deal with this one. Came off of a night tour which included a multiple alarm, and was due back in the following night. Wasn’t sure what to do or what to hit, and the idea of lifting heavy or anything of the sort was out, so I ask to write something up. Two rounds in, thoroughly gettin my ass kicked, I looked at her and asked “what the actual f**k, why?” Her response, as nonchalantly as possible said, “you asked.”

#

Awful idea. Great firehouse workout.

🔥2 Bells in Hell🔥
For time with the rest included in total time.

20 Pull-Ups (any variation).
Burpees to a target should be a burpee with the target to jump to 6” away from your outstretched arms.

Scales:
- Banded Pull-Ups or Ring Rows/ Barbell body Rows.
- Burpees: no push-up burpee or no push-up no jump Burpees.

Handle Business. Remember why YOU are here.

“The Brutal Build”
The goal amass as many calories across the 48:00 work window. Utilize a bike erg (c2), echo, assault, whatever measures calories.

Every 3:00 Transition to a next movement.
Utilize manageable but challenging weights.

Box height - 24”/20”

Smash the reps and get back on the bike!