01-21-2019 Monday Strength & Conditioning Workout
STRENGTH A] BACKSQUAT 5X2B1] DBL KB SQUATS 4X10B2] EXPLOSIVE STEP UPS 4X10 EAC1] SA DB OH WALKING LUNGES 4X 40YDS (RT 20 YDS, LFT 20 YDS)C2] BOX JUMPS 4X10 FINISHER AMRAP x7-12MINS (AS MANY ROUNDS AS POSSIBLE) SA DB SQUAT TO PRESS X10 EA SANDBAG OTS TOSS X10EA ALT...UPPER BODY BUILD WORKOUT
A1) BARBELL BENCH PRESS 4X15 @45% OF 1RMA2) DB BENCH PRESS 4X7 @70% OF 1RMB1) EZ BAR CURLS 3X5 (1 AND 1/2 REPS)B2) TRICEP SINGLE ARM OH EXT 3X8 EACH ARMC1)CHIN-UP 3XMAX REPSC2) HANG MUSCLE CLEAN TO OH PRESS 3X10C3) DB FRONT DELT RAISE 3X10C4) SOTS PRESS 3X5D) 100...Spaghetti Squash Hash Brown
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 Spaghetti Squash Hash Brown. Try these low carb hash browns. Where are my veggies?...01-18-2019 RED FRIDAY Strength & Conditioning Workout
STRENGTH A] DEADLIFT 6X3B1] REV GRIP BB ROW 4X10B2] INCLINE REV FLY 4X10C1] SA BAND LAT PRESSDOWN 4X10EAC2] KB SIDE BENDS 4X10EA FINISHER AMRAP X7-12 MINS (AS MANY ROUNDS AS POSSIBLE) BENCH/BOX HOP OVERS X5 BIKE X10 CAL BUTTERFLY SIT-UPS...01-17-2019 Thursday TAC FIT WOD
STRENGTH WOD 3×3 HANG SNATCH 3X3 POWER SNATCH WOD 5 ROUNDS FOR TIME OF: X10 TOES TO BAR X15 SIT-UPS X20 WALL BALLSStewart Andrew says FFR is his best decision in a long time!
Stewart Andrew is 29 years old and and is an EMSA Paramedic and Tulsa Fire Fighter. Stewart’s favorite aspect of Fit First Responders is the life long friendships he has built with first responders for the different services. As one of the top finalist in the 25 Week...WHAT’S YOUR GAME PLAN?
In the FIT FIRST RESPONDER Book – CHAPTER 4, Coach JC inspires and motivates to figure out WHAT’S YOUR GAMEPLAN?01-16-2019 Wednesday Strength & Conditioning Workout
STRENGTH A] BENCH 6X3B1] DB ZOTTMAN CURLS 4X10B2] SA DB OH TRI EXTENSION 4X8 EAC1] PLANK PLATE SLIDES 4X5 EAC2] SA WEIGHTED GHD SIT-UPS 4X8EA FINISHER AMRAP X7-12 MINS (AS MANY ROUNDS AS POSSIBLE) D] BAND CURLS X20 DIPS X15 BUMPER PLATE GROUND TO OH X10 BURPEE TO TUCK...01-15-2019 Tuesday TAC FIT WOD
STRENGTH WOD: EVERY MINUTE ON THE MINUTE FOR 10 MINS x2 DEADLIFTS + X1 HANG CLEAN + X1 JERK WOD: REPS: 21-15-9 FOR TIME OF: PULL UPS PUSH-UPS CALS ON ASSAULT BIKE
