01-29-2019 Tuesday TAC FIT WOD
STRENTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) POWER CLEANS X3 (INCREASE WEIGHT EVERY MINUTE) WOD REPS: 30 – 20 – 10 BURPEEHANG CLEAN @95/65 LBSPUSH PRESSWIN THE DAY!
In the FIT FIRST RESPONDER Book – CHAPTER 6, Coach JC inspires and motivates to “WIN THE DAY!” Listen...01-28-2019 Monday Strength & Conditioning 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 FULL CONTROL. ATTEMPTING TO FIND YOUR BODIES MAXIMUM...Grilled Kale Salad with Lemon Dressing
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 Grilled Lemon Herb Mediterranean Chicken Salad. Where are my veggies? Ingredients:...01-25-2018 RED FRIDAY Strength & Conditioning Workout
STRENGTH A] DEADLIFT 5X2B1] BB MUSCLE CLEANS 4X10B2] SA BAND PULL-APARTS W/ 3 SEC HOLD 4X10 EAC1] DB RDL’S 4X15C2] BENT BAND ROWS 4X15 FINISHER PARTNER FINISHER- YOU GO, I GO FORMAT – AMRAP X7-12 MINS 80 CAL ROW 60 WALL BALLS 40 TOES TO BAR OR HANG LEG...01-24-2019 Thursday TAC FIT WOD
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) 30 LATERAL JUMPS 30 RUSSIAN TWISTS WOD AMRAP X11 MINS (AS MANY ROUNDS AS POSSIBLE) 10 HAND RELEASE PUSH-UPS10 WALL BALLS @20/14 LBS10 KB SWINGS...01-23-2019 Wednesday Strength & Conditioning Workout
STRENGTH A] BENCH PRESS 5X2B1] NEUTRAL GRIP DB FLOOR PRESS 4X10B2] DB FLY 4X10C1] WEIGHTED SHOULDER TAP 4X10EAC2] SPLIT STANCE PALLOF PRESS 4X10EA FINISHER AMRAP X7-12 MINS (AS MANY ROUNDS AS POSSIBLE) HAND STAND PUSH-UPS X5 OR PIKE PUSH-UPBURPEES X10 DB SQUAT TO...01-22-2019 Tuesday TAC FIT WOD
STRENGTH WOD 3×3 SNATCH BALANCE 3X3 OVERHEAD SQUAT WOD AMRAP X13 MINS (AS MANY ROUNDS AS POSSIBLE) 35 CALORIE ROW35 BOX JUMPS 24″/20″35 DEADLIFTS @155/115 LBS35 DOUBLE UNDERS JUMP ROPE (OR 105 SINGLE...Tulsa Firefighter,Terry Sivadon says of FFR, “Believe me, it works!”
Terry Sivadon is a 49 year old Firefighter (Captain). He has been participating in Fit First Responders since April 30, 2015. Terry’s favorite aspect of FFR is the group workout. This has been very motivating for Terry, and he finds it hard to get motivated and...
