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Blog | Fit First Responders

02-13-2019 Wednesday Strength & Conditioning Workout

STRENGTH A] BENCH PRESS 4X21 – X14 OVERHAND GRIP X7 UNDERHAND GRIP *(RERACK BAR AFTER 14 REPS WITH OVERHAND GRIP, IMMEDIATELY SWITH GRIP AND PERFORM 7 UNDERHAND GRIP) B1] DB INCLINE BENCH PRESS 4X12 B2] DB OH TRI EXT 4X12 C1] VS PLANK DRAG 4X20 YDS C2] WEIGHTED...

02-12-2019 Tuesday TAC FIT WOD

STRENGTH WOD EMOM x10 MINS (EVERY MINUTE ON THE MINUTE) OF: X3 CLEAN PULLS + X3 HANG SQUAT CLEANS WOD EMOM X12 MINS (EVERY MINUTE ON THE MINUTE) OF: X2 THRUSTERS X2 BAR FACING BURPEES *INCREASE 1 REP EVERY...

02-11-2019 Monday Strength & Conditioning Workout

STRENGTH A] 21 SQUATS – 14 BACK SQUATS IMMEDIATELY INTO 7 FRONT SQUATS – 4×21 B1] DB/KB BULG SPLIT SQUATS 4X10EA B2] VS HAMSTRING CURLS 4X12 C1] PISTOLS/ SL SQUAT 4X5EA C2] PULL-UPS 4X10 FINISHER AMRAP x7-12MINS X20 YARDS PROWLER X20 YARDS REVERSE SLED...

02-08-2019 RED FRIDAY Strength & Conditioning Workout

STRENGTH A] BB BENT ROW 3X10, 1X20B1] BAND PULLDOWN WITH 3 SEC HOLD 4X10B2] SEATED REAR DELT RAISE 4X10C1] KB SWING TO GOBLET SQUAT 4X8C2] BAND GOODMORNINGS 4X12 FINISHER “BEAR COMPLEX” 5 Rounds For Load (Weight) Complete 7 Unbroken Sets of this Complex: 1...

02-07-2019 Thursday TAC FIT WOD

STRENGTH WOD: EMOM x10 MINS X3 HANG POWER SNATCHES + X3 SNATCHES WOD: 5 ROUNDS FOR TIME OF: X10 BURPEE BOX JUMPS X15/12 CALS ASSAULT BIKE X20 DB PUSH PRESSES @40/25 LBS

02-07-2019 Tuesday TAC FIT WOD

STRENGTH WOD TABATA: HOLLOW ROCK/HOLDS :20 SEC HOLLOW ROCK :10 SECOND HOLLOW HOLD WOD “CHELSEA” EMOM x30 MINS 5 PULL UPS 10 PUSH UPS 15 AIR SQUATS

02-04-2019 Monday Strength & Conditioning

STRENGTH A] FRONT SQUAT 3X10, 1X20B1] SA DB SQUATS 4X6EAB2] ASSAULT BIKE 4X:30C1] HANGING LEG RAISES 4X10C2] HELLO DOLLY W/ 3 COUNT OUT AND 3 COUNT IN 4X10 FINISHER CHAIN LUNGE WALK X100 YARDS

02-01-2019 RED FRIDAY Workout

THIS WORKOUT IS DESIGNED TO FIND YOUR BODIES MAXIMUM CAPACITY AND POWER OUTPUT. IT IS IMPERATIVE FOR YOU TO KNOW THE AMOUNT OF WEIGHT YOU CAN LOAD ON THE BAR AND PERFORM THESE EXERCISES WITH GREAT TECHNIQUE AND CONTROL. ATTEMPTING TO FIND YOUR BODIES MAXIMUM CAPACITY...

01-31-2019 Thursday TAC FIT WOD

STRENGTH WOD EMOM X10 MINS X2 HANG CLEANS + X2 JERKS WOD 11 MIN AMRAP (AS MANY ROUNDS AS POSSIBLE) X10 KB SWINGS @53/35 LBSX10 WALL BALLS @20/14 LBSX10 HAND RELEASE PUSH-UPS