11-06-2018 Tuesday TAC FIT WOD
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) 2 HANG POWER SNATCH +1 SQUAT SNATCH WOD 2 ROUNDS FOR TIME OF: 400M SANDBAG CARRY 25 SANDBAG SIT-UPS 400M SANDBAG CARRY 25 SANDBAG POWER CLEANS 400M SANDBAG CARRY 25 SANDBAG FRONT SQUAT...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.” –...11-05-2018 Monday Strength & Conditioning Workout
STRENGTH A] FRONT SQUATS 4X8 B1] DB SPLIT SQUAT 4X8EA B2] HAMMER CURLS 4X10 C1] DBL KB SQUAT 4X10 C2] WEIGHTED SIT-UPS 4X15 FINISHER FOR TIME: 200 ABS OF YOUR CHOICE (YOU CAN MIX IT UP) 50 FULL BURPEES 50 CALS ON...Oatmeal Chocolate Chip Breakfast Cookies
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 Oatmeal Chocolate Chip Breakfast Cookies. Have I earned my starchy carbs? Ingredients: 2 medium ripe Bananas, mashed...11-02-2018 RED FRIDAY Strength & Conditioning Workout
STRENGTH A] PUSH PRESS 4X10 B1] DB ALT. BENCH 4X8EA B2] PLATE LATERAL RAISE 4X21 (7LOW/7HIGH/7FULL) C1] BB MUSCLE CLEAN 4X10 C2] BUMPER PLATE FRONT RAISE 4X10 FINISHER D] EMOM: 10-12 MINUTES ODD MINUTES: 15 PUSH-UPS EVEN MINUTES: 15 KB GOBLET...10-31-2018 Wednesday Halloween Workout
LIVING VS ZOMBIES (PARTNER WORKOUT) 4 ROUNDS OF: 10 FRONT SQUATS @95/65 LBS 50 SINGLE JUMP ROPES 20 WALL BALLS @20/14 LBS REST FOR 3 MINS 4 ROUNDS OF: 10 THRUSTERS @ 95/65 LBS 10 BURPEES 15 BOX JUMPS @ 24/20 INCHES *INSTRUCTIONS: PARTNER 1 IS THE LIVING AND PARTNER 2...CONGRATULATIONS! The 2018 FFR FIT FOR DUTY FIT FOR LIFE 25 WEEK CHALLENGE is officially IN THE BOOKS! Congratulations to the following: Dillon Youngblood Tulsa Fire Department 1st Place $10,000 THE FITTEST FIRST RESPONDER Winner Isaac Wall Tulsa Police Department MALE...
10-29-2018 Monday Strength & Conditioning Workout
STRENGTH A) FRONT SQUAT 3X10 & 1X MAX REPS B1) DB SQUAT TO PRESS 4X10 B2) OVERHEAD PLATE REVERSE LUNGE 4X8 EACH LEG C1) PULL-UPS 4X8 C2) PROWLER PUSH 4X 20 YDS HIGH PUSH / 20 YDS LOW PUSH FINISHER D) CORE 30 ALT V-UPS 60 BICYCLES 30 SIT-UPS 60...10-30-2018 Tuesday TAC FIT WOD
STRENGTH WOD PAUSE BACK SQUATS 5X3 DEAD HANG 5X :30 SEC WOD 15 MIN EMOM (EVERY MINUTE ON THE MINUTE) OF: 10 SANDBAG POWER CLEANS 150 METER ROW 12 WALL BALLS
