01-14-2019 Monday Strength & Conditioning Workout

Jan 14, 2019 | Fitness

STRENGTH A] BACKSQUAT 6X3 B1] KB 1 ¼ SQUATS 4X8B2] VS MOUNTAIN CLIMBERS 4X15EA C1] BB FR REV LUNGES 4X8 EAC2] BAND LATERAL LEG RAISE 4X10EA FINISHER LADDER UP FROM 1 FOR 7-12 MINS, YOU GO – I GO FORMAT WITH A PARTNER DB MAN-MAKERS (PUSH-UP, RENEGADE ROW, SQUAT...

01-11-2019 RED FRIDAY Strength & Conditioning Workout

Jan 10, 2019 | Fitness

STRENGTH A] DEADLIFT 5X5 W/ 5 SEC PAUSE B1] SL KB RDL 4X8EA B2] DB SHRUGS 4X15 C1] GHR 4X10 C2] DB BENT ROWS (UNSUPPORTED) 4X10 FINISHER LADDER DOWN FROM 10 REPS TO 1 REP 10 KB SWINGS RUN 20 YDS WITH KETTLEBELL10 KB SQUATSRUN 20 YDS WITH KETTLEBELL9 KB SWINGSRUN 20...

01-10-2019 Thursday TAC FIT WOD

Jan 10, 2019 | TacFit

STRENGTH WOD EMOTM x10MINS:30 Handstand Hold (2 Wall Walks):30 Dead HangWOD:REPS: 10-20-30-20-10Thrusters 65/35#Front Rack Walking Lunges

01-09-2018 Wednesday Strength & Conditions Workout

Jan 9, 2019 | Fitness

STRENGTH A] BENCH 5X5 W/ 5 SEC PAUSEB1] PLATE/DB 2-WAY RAISE 4X10B2] CLOSE GRIP PUSH-UPS 4X12C1] KNEELING DB/KB SA OH PRESS 4X8EAC2] BB SIT-UPS 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 7-12 MINS JUMP ROPE DOUBLES X30, SINGLES X90 ROWER X 200M SIT-UPS X...

01-08-2019 Tuesday TAC FIT WOD

Jan 8, 2019 | TacFit

EMOTM x10 MINS (EVERY MINUTE ON THE MINUTE)2 Snatch Grip DL +1 Hang Snatch+ 1 OHS2 RFT50 Double Under (150 Singles)25 Hang Power Clean 95/65#50 DU(150 Singles), 25 Push Press 95/6550 DU(150 Singles), 25 Burpees

The 4 Fs to Be Fit for Duty

Jan 7, 2019 | Family, Weekly Gameplan

This article is courtesy of Firehouse | Find Original Article here. As a first responder, it’s your duty to be your best. You are a warrior, and every single day you MUST be ready for battle. Why? Because your life is on the line. I believe in you being your best, not...

01-07-2019 Monday Strength & Conditioning Workout

Jan 7, 2019 | Fitness

STRENGTH A] BACK SQUAT 5X5 W/ 5 SEC PAUSEB1] DB/ KB STEP UPS 4X8EAB2] BAND GOODMORNINGS 4X20 C1] DB/ KB ALT SIDE LUNGES 4X5EAC2] BAND CRUNCHES 4X20 FINISHER AS MANY ROUNDS AS POSSIBLE IN 7-12 MINS: PROWLER PUSHES X20...

Asian Slaw

Jan 6, 2019 | Food

Today we have a WINNING recipe for you so that you can be FIT FOR DUTY and FIT FOR LIFE! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Asian Slaw. Where are my veggies? Add chicken to get your lean protein! Dressing Ingredients: 1/2 Cup olive oil1...

01-04-2019 RED FRIDAY Strength & Conditioning Workout

Jan 4, 2019 | Fitness

STRENGTH A] DEADLIFT 5X5 B1] BB PENDLAY ROWS 4X10 B2] SCAP PULL-UPS 4X10 C1] SEATED DB MUSCLE CLEANS 4X10 C2] KB HIGH PULL 4X10 FINISHER BB COMPLEX: BENT ROW RDL HANG CLEAN REV LUNGE EA SIDE PUSH PRESS LADDER UP FROM 1 REP AS HIGH AS YOU CAN IN 7-12...