Notice: Function _load_textdomain_just_in_time was called incorrectly. Translation loading for the cycloneslider domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /var/www/wp-includes/functions.php on line 6114 Blog | Fit First Responders
STRENGTH A) BENCH PRESS 5X5 B1) ARNOLD PRESS 4X10 B2) LATERAL RAISE 4X10 B3) SINGLE ARM DB FRONT RAISE 4X6 EACH ARM C1) PUSH-UP X5 C2) PULL-UPS X5 C3) HAND STAND PUSH UPS OR BARBELL PRESS X5 5 MINS MAX ROUNDS AS FAST AS POSSIBLE FINISHER AMRAP IN 7-10...
STRENGTH WOD HEAVY CLEAN PULLS 5X3 SEGMENT CLEANS 5X3 WOD 10 MIN LADDER (INCREASE BY 1 REP EVERY ROUND) 2 POWER CLEANS @135/95 LBS 2 FRONT SQUATS 2 SHOULDER TO...
STRENGTH A) BACK SQUAT 5×5 B1) DB BULGARIAN SPLIT SQUAT 4X10 EACH LEG B2) KB SUMO SQUAT (3 SEC NEGATIVE) 4X10 B3) BAND LATERAL LEG RAISE 4X10 EACH LEG FINISHER AMRAP 7 OR 9 MINS (AS MANY ROUNDS AS POSSIBLE) C1) PROWLER X40YDS (20 YDS HIGH PUSH, 20 YDS LOW...
WOD 1: EMOM x10 MINS (EVERY MINUTE ON THE MINUTE) 1 HANG POWER CLEAN + 1 SQUAT CLEAN + 1 JERK (INCREASE WEIGHT EVERY MINUTE) WOD 2: 5 ROUNDS FOR TIME OF: 12 DEADLIFTS @185/155 LBS 100 YARD SPRINT 10 BAR FACING...
STRENGTH A) PAUSE BENCH PRESS 5X5 (5 SECOND PAUSE @ THE BOTTOM POSITION HOVERING OVER THE CHEST) B1) INCLINE DB BENCH PRESS 4X10 B2) BAND FLIES 4X15 B3) BEAR CRAWLS 4X40 YDS C) BB PUSH-UPS 3 SETS: 1 X MAX REPS, 2 X HALF OF YOUR MAX REPS FINISHER MAX...
