08-27-2019 Tuesday TAC FIT WOD
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS OF: 3 SNATCH PULLS + 2 HANG SQUAT SNATCHES WOD COMPLETE THE FOLLOWING REPS FOR EACH EXERCISE AS FAST AS POSSIBLE: 10-9-8-7-6-5-4-3-2-1 THRUSTERS (SQUAT TO PRESS) @95/65 LBS LATERAL BARBELL-JUMP OVER...08-26-2019 Monday Strength & Conditioning Workout
LOWER BODY STRENGTH A] SQUATS (KB/BB) 4X12 B1] DB BULGARIAN SPLIT SQUAT 3 x 10 EACH LEG B2] PULL UPS 3X20 (OR) PULL DOWNS 3X20 MAX ROUNDS IN 6 MINS OF: C1] BAND GOODMORNING X15 C2] PULL APART X15 C3] SEATED DB CLEANS x10 FINISHER MAX ROUNDS IN 7-10 MINS...Fit First Responders: How to use YOUR programs!
FIT FIRST RESPONDERS! QUICK ANNOUNCEMENTS FROM YOUR TEAM OF COACHES! Topics: 25 DAY CHALLENGE/CHALLENGERS FFRONLINE.TV TRAINHEROIC APP FIT FIRST RESPONDERS BOOK WORKOUTS (BUILD, BURNS, STRENGTH & CONDITIONING, TAC FIT) Message YOUR coaches for more...08-23-2019 REF FRIDAY Strength & Conditioning Workout
CHALLENGE WORKOUT 5 MINUTE BLAST JUMPING JACKS X30 seconds STAR JUMPS x 30 seconds MAX REPS! 5 ROUNDS OF EACH FFR STRONG CIRCUIT 1. MB ROTAIONAL SLAMS 2. PLANK TRANSITIONS 3. KB SWING 4. BAND PRESS JACKS -5 ROUNDS @45sec Ea Station FINISHER BURPEE + SQUAT JUMP LADDER...Your NUTRITION recipe of the week: Smokey Pork Stir-Fry
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 Smokey Pork Stir-Fry. Where is my lean protein? Where are my veggies? Ingredients: 2 teaspoons coconut oil 10 ounce...08-21-2019 Wednesday Strength & Conditioning Workout
UPPER BODY STRENGTH A] BENCH PRESS (BB/DB) 3X12 B1] INCLINE DB BENCH 3X10 B2] BAND BENT ROW 3XMAX REPS :30 SECS C1] CG PUSHUPS X10 C2] BAND FRONT RAISE X15 C3] SUITCASES X20 MAX ROUNDS 6 MINUTES FINISHER D] 100 YD SHUTTLES RUN MAX ROUNDS 7-10...GET WHAT YOU CAME FOR!
GET WHAT YOU CAME FOR! In the FIT FIRST RESPONDER Book – CHAPTER 2, Coach JC inspires and motivates to GET WHAT YOU CAME FOR! “Leadership is a potent combination of strategy and character. But if you must be without one, be without strategy.” –...08-20-2019 Tuesday TAC FIT WOD
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS OF: 3 HANG POWER CLEANS + 2 SQUAT CLEANS (GET HEAVIER AS YOU PROGRESS) WOD REPS: 21-15-9 (COMPLETE AS FAST AS POSSIBLE) FRONT SQUAT @95/65 LBS KETTLEBELL SWING @ 53/35...08-19-2019 Monday Strength & Conditioning Workout
LOWER BODY STRENGTH A] DEADLIFT (TB/KB) 3X12 B1] ISO SQUAT 3X5 @15s B2] BAND HIGH PULL 3XMAX REPS :30 SECS C1] DB RDL X10 C2] FACEPULL X15 C3] RUSSIAN TWIST X20 TOTAL MAX ROUNDS 6 MINUTES FINISHER D] REVERSE SLED DRAG (+90 LBS) MAX ROUNDS 7-10...
