08-31-2018 RED FRIDAY HERO WOD

HERO “DRD” Douglas R. DeLanoit, who was killed in an off-duty car accident on November 19, 1996. He served in the US Air Force as an MP during the Vietnam-era, and he continued his career in Law Enforcement for 16 years as a deputy in the Webster County...

08-31-2018 RED FRIDAY HERO WORKOUT

HERO “DRD” Douglas R. DeLanoit, who was killed in an off-duty car accident on November 19, 1996. He served in the US Air Force as an MP during the Vietnam-era, and he continued his career in Law Enforcement for 16 years as a deputy in the Webster County...

08-28-2018 Thursday TAC FIT WOD

STRENGTH WOD EMOM x15 MINS (EVERY MINUTE ON THE MINUTE) MINUTE 1: 5 POWER CLEANS MINUTE 2: 5 OVER HEAD PRESSES MINUTE 3:  10 PUSH-UPS MINUTE 4: 5 POWER CLEANS MINUTE 5: 5 OVER HEAD PRESSES MINUTE 6:  10 PUSH-UPS MINUTE 7: 5 POWER CLEANS MINUTE 8: 5 OVER HEAD PRESSES...

08-29-2018 Wednesday Strength & Conditioning Workout

STRENGTH A) FRONT SQUAT 4X6   B1) WALKING LUNGE 3X8 B2) 3 WAY PULL UP 3X2 WIDE GIP, 2 CLOSE GRIP, 2 REVERSE GRIP   C1) BAND LEG CURL X15 C2) DB BENT OVER ROW X10 C3) HANGING KNEE DRIVES X10 MAX ROUNDS IN 7 MINS FINISHER D) PROWLER PUSH X40 YDS (20 YDS HIGH...