Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the cycloneslider domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /var/www/wp-includes/functions.php on line 6114 Blog | Fit First Responders
STRENGTH A] TEMPO BENCH – 3/0/X/0 – 4X8B1] NG FLOOR PRESS 4X10B2] PLANK TRANSITIONS 4X10C1] BAND FLY 4X12C2] AB WHEEL 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 7-12 MINS 20 WALLBALLS30...
STRENGTH WOD HANG POWER CLEAN 2 REP MAX FIND YOUR HEAVIEST 2 REP MAX WEIGHT ON: HANG POWER CLEAN *WITHIN 15 MINUTE TIME CAP WOD “DIANE” FOR TIME: REPS: 21-15-9 DEADLIFTS @225/155 LBS HANDSTAND...
STRENGTH A] TEMPO BACK SQUATS – 3/0/X/0 – 4X8B1] DB BULG SPLIT SQUATS 4X8EAB2] KB RDL 4X10C1] KB ISO SQUAT 4X :45C2] BEAR CRAWL 4X 40YDS FINISHER 100 DB THRUSTERS *5 BURPEES AT THE TOP OF EACH MINUTE TIME CAP IS 12...
STRENGTH A] TEMPO RDL – 3/0/X/0 – 4X8B1] ROW 4X 200MB2] DBL KB FRONT RACK HOLD 4X :45B3] BENT BAND ROWS 4X12B4] KB/DB/PLATE SIDE BENDS 4X10EA FINISHER PARTNER COMPLEX – YOU GO, I GO -DEADLIFT X9 -HANG POWER CLEAN X6 -PUSH PRESS/JERK X3 1ST PERSON COMPLETES ALL...
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS OF: 2 SQUAT SNATCHES + 2 HANG POWER SNATCHES WOD AS MANY ROUNDS AS POSSIBLE FOR 12 MINS: 5 PULL-UPS 10 PUSH-UPS 15 AIR SQUATS 20 CALS ON ASSAULT...
STRENGTH WOD 15 MINS FOR FIND MAX WEIGHT FOR BEAR COMPLEX Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken...
STRENGTH A] TEMPO FRONT SQUATS – 3/0/X/0 – 4X8B1] SA DB SQUATS 4X8EAB2] BAND HAM CURLS 4X20C1] HANGING LEG RAISE 4X10C2] PLATE PUSH 4X20YDS FINISHER 2 ROUNDS OF: WALL BALLS X:60 SECS MAX REPS BURPEES X:60 SECS MAX REPS MB SIT-UPS X:60 SECS MAX REPS KB DEADLIFTS X:60...
STRENGTH A] DEADLIFT 5X8B1] DB/KB ALT BENT ROW 4X10 EAB2] PULL-UPS 4X5C1] KB/PLATE HIGH PULLS 4X10C2] BAND FACE PULLS 4X12 FINISHER AMRAP 7-12 MINS OF MAX ROUNDS: 12 CAL ROW 10 BB SQUAT TO PRESS 8...
