WILL THE REAL YOU PLEASE STAND UP!
WILL THE REAL YOU PLEASE STAND UP! In the FIT FIRST RESPONDER Book – CHAPTER 1, Coach JC inspires and motivates THE REAL YOU to PLEASE STAND UP! A very important question we fail to ask ourselves and remind ourselves daily is,”Who am I?” …STOP!...Honey-Lime Sriracha Lettuce Wraps
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 Honey-Lime Sriracha Lettuce Wraps. Where is my lean protein? Where are my healthy fats? Ingredients: 2 lbs....10-26-2018 RED FIRDAY Strength & Conditioning Workout
STRENGTH A) DEADLIFT 6X3 B1) BB ROW 4X10 B2) SEATED BAND PULL-DOWNS 4X20 C1) BACK EXTENSIONS WITH BAND ROW 4X10 C2) KB SWING 4X20 FINISHER PARTNER BARBELL COMPLEX – YOU GO, I GO FORMAT DEADLIFT X9 HANG POWER CLEAN X6 PUSH PRESS/JERK...10-25-2018 Thursday TAC FIT WOD
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) 3 HANG SNATCHES WOD 3 ROUNDS FOR TIME OF: 5 CLEAN & JERKS @155/105 LBS 10 BURPEES OVER BAR 20 TOES TO BAR 10 WALL BALLS @20/14...10-23-2018 Tuesday TAC FIT WOD
STRENGTH WOD SPLIT JERK WORK REPS: 5-3-3-3-1-1-1 WOD AMRAP X12 MINS (AS MANY ROUNDS AS POSSIBLE) 6 HANG CLEANS 9 BURPEES 12 GROUND TO OVERHEAD 15 CALS ASSAULT...10-24-2018 Wednesday Strength & Conditioning Workout
STRENGTH A) BENCH PRESS 6X3 B1) CLOSE GRIP BENCH PRESS 4X10 B2) BAND PRESSDOWN 4X15 C1) ALTERNATING MB PUSH UPS 4X5 EACH SIDE C2) DB OVER HEAD TRI-EXTENSION 4X12 FINISHER AMRAP X8 MINS (AS MANY ROUNDS AS POSSIBLE) 30 BAND CURLS 20 DB SQUAT TO PRESS 10...10-22-2018 Monday Strength & Conditioning Workout
STRENGTH A) BACK SQUAT 6X3 B1) KB STEP UP 4X8 EACH LEG B2) DB ALTERNATING SIDE LUNGE 4X8 EACH LEG B3) ISO GOBBLET SQUAT 4 X :30 SECS C) VALSIDE TABATA X 3 ROUNDS OF: MOUNTAIN CLIMBERS X20 SECS RECOVERY X10 SECS REVERSE SNOW ANGELS X20 SECS RECOVERY X10...2018 FIT FOR DUTY FIT FOR LIFE 25 WEEK CHALLENGE
CONGRATULATIONS! The FFR FIT FOR DUTY FIT FOR LIFE 25 WEEK CHALLENGE is officially IN THE BOOKS! Congratulations to all First Responders who competed and became a more FIT FIRST RESPONDER! Here is a recap of the...10-19-2018 RED FRIDAY Straight & Conditioning Workout
STRENGTH A) DEADLIFT 5X5 B1) SINGLE ARM DBG ROW 4X10 EACH B2) BAND BENT OVER PULL-APART 4X15 C1) SINGLE LEG KB ROMANIAN DEADLIFT 4X10 EACH LEG C2) BAND GOOD MORNING 4X15 FINISHER EMOM (EVERY MINUTE ON THE MINUTE) X15 MINS OF: 10 SQUAT TO PRESS 12 BURPEES...
