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Today we have a WINNING recipe for you so that you can be FIT FOR DUTY in your nutrition and FIT FOR LIFE! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Chicken and Bell Pepper Sauté. Where is my lean protein? Where are my veggies? Ingredients: 1...
STRENGTH WOD 5X3 SNATCH PULLS (HEAVY) 3X3 SNATCH BALANCE WITH 3 SEC PAUSE IN THE HOLE (BOTTOM POSITION) WOD REPS: 21-15-9-6 HANG POWER CLEAN @95/65 LBS FRONT SQUAT @95/65 LBS...
STRENGTH A] BACK SQUAT EMOM (EVERY MINUTE ON THE MINUTE) LADDER EVERY MINUTE ON THE MINUTE BACK SQUAT LADDER MINUTE 1: X1 REP @ 65-70% MINUTE 2: X2 REPS @ 65-70% MINUTE 3: X3 REPS @ 65-70% MINUTE 4: X4 REPS @ 65-70% … ETC. B1] DB SINGLE ARM OVERHEAD...
GET BACK IN THE GAME! In the FIT FIRST RESPONDER Book – CHAPTER 7, Coach JC inspires and motivates you to GET BACK IN THE GAME. Here at Fit First Responders we CHALLENGE you. No matter the failures or setbacks you’ve experienced, it’s not too late! ACTION...
STRENGTH WOD 6X3 OVERHEAD SQUAT (EVERY SET GETS HEAVIER) WOD 12 MINS AS MANY ROUNDS AS POSSIBLE OF: 400 METER RUN 30 AB MAT SIT-UPS 20 DB PUSH PRESSES @ 45/25 LBS
STRENGTH A] FRONT SQUAT 4X6B1] BACK RACK REVERSE LUNGE 4X8 EACH LEGB2] VAL-SLIDE LEG CURLS 4X12C1] DB SQUAT CLEAN 4X10C2] MB OVER-SHOULDER TOSS 4X5 EACH SIDE FINISHER 7-12 MINS MAX ROUNDS OF: X 20YD REVERSE SLED...
STRENGTH WOD 15 MINS TO FIND A 2 REP MAX WEIGHT FOR: HANG POWER SNATCH WOD 4 ROUNDS FOR FASTEST TIME OF: 400 METER RUN15 PULL-UPS 15 PUSH-PRESSES @ 95/65 LBS
