STRENGTH A] BARBELL BENT OVER ROW 5X5 B1] DB RDL’S 4X10 B2] SEATED BAND ROWS 4X10 B3] WEIGHTED BACK EXTENSIONS 4X10 C] NORDIC HAMSTRING CURLS 4X15,12,10,8 FINISHER PARTNER AMRAP DEADLIFTS X10 EACH PARTNER BURPEES OVER PARTNER X10 EACH PARTNER...
STRENGTH WOD 10 ROUNDS FOR TIME OF: 20 YD KB OVERHEAD WAITER CARRY (INCREASING WEIGHT EVERY ROUND) WOD 4 ROUNDS FOR TIME OF: 400 METER RUN 21 KB SWINGS (RUSSIAN STYLE) 53/35 LBS OR HEAVIER 12...
STRENGTH A] STRICT OVERHEAD PRESS 5X5 B1] KB HALOS 4X5 EACH SIDE B2] DIVE BOMBER PUSH-UPS 4X10 C1] BARBELL MUSCLE-CLEAN 4X10 C2] DB LATERAL RAISE (LAST REP OF EACH SET HOLD UP FOR 10 SECS) FINISHER AMRAP FOR 12 MINS (AS MANY ROUNDS AS POSSIBLE) OF: 5...
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) 2 DEADLIFTS + 2 HANG POWER CLEANS + 2 JERKS WOD DESCENDING LADDER (DECEND DOWN IN REPS STARTING AT 10) OF: DB SQUAT TO PRESS MED BALL...
Slow Cooker Eggplant Casserole Today we have a WINNING recipe for you so that you can be FIT FOR DUTY and FIT FOR LIFE! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Slow Cooker Eggplant Casserole. Where are my veggies? INGREDIENTS: 1 oz Parmesan...
STREGNTH A] FRONT SQUAT 5X5 @70%+ B] DB BULGARIAN SPLIT SQUAT BURN OUT X 2 ROUNDS EACH LEG PERFORM EACH SET ON ONE LEG WITH NO REST BEFORE TRANSITIONING TO OTHER LEG! RIGHT LEG: SET 1 X MAX REPS WITH 10 LBS IN EACH HAND SET 2 X MAX REPS WITH 5 LBS IN EACH HAND SEX 3 X...
OWN THE MOMENT In the FIT FIRST RESPONDER Book – CHAPTER 8, Coach JC inspires and motivates you to OWN THE MOMENT. Here at Fit First Responders we CHALLENGE you to OWN EVERY MOMENT of your LIFE! By OWNING THE MOMENT you are taking FULL OWNERSHIP of the present and...
