09-26-2018 WEDNESDAY TACFIT WOD
WOD 10 MINS OF FOAM ROLLING 5 ROUNDS FOR TIME OF: 25 YD LUNGES 15 PUSH-UPS 10 BURPEES09-26-2018 Wednesday Strength & Conditioning Workout
STRENGTH A)BENCH PRESS 5X8 B1) ALT DB BENCH PRESS 4X8 EACH ARM B2) TRICEP KICKBACK 4X10 B3) BAND PUSH-UPS 4X10 PARTNER WORK- ALTERNATE EXERCISE EVERY MINUTE – DO MAX REPS IN A MINUTE X3 ROUNDS EACH C1) HEAVY DOUBLE KB FRONT RACK HOLD X:60 SEC C2)...09-25-2018 Tuesday BUILD Workout
BUILD A1) BARBELL BENCH PRESS 4X15 @45% OF 1RM A2) DB BENCH PRESS 4X7 @70% OF 1RM B1) EZ BAR CURLS 3X5 (1 AND 1/2 REPS) B2) TRICEP SINGLE ARM OH EXT 3X8 EACH ARM C1)CHIN-UP 3XMAX REPS C2) HANG MUSCLE CLEAN TO OH PRESS 3X10 C3) DB FRONT DELT RAISE 3X10 C4) SOTS PRESS...09-25-2018 Tuesday Strength & Conditioning Workout
STRENGTH A) TEMPO PAUSE SQUATS 8X3 (TEMPO: 3-5-X-0) FINISHER 15 MIN AMRAP (AS MANY ROUNDS AS POSSIBLE) OF: 10 FRONT SQUATS (RACK FROM THE GROUND) 10 BURPEE BOX JUMPS @24/20 INCHES 20 WEIGHTED SIT-UPS W/ MEDBALL...FINISH STRONG!
FINISH STRONG This week in the FIT FIRST RESPONDER Book – CHAPTER 25, Coach JC inspires and motivates you to “FINISH STRONG!”Hatch Green Chili and Tomato Egg Casserole
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 Hatch Green Chili (in season now) and Tomato Egg Casserole. Where are my veggies? Where is my protein? Ingredients:...09-24-2018 Monday TAC FIT WOD
WOD 50 REPS – 40 REPS – 30 REPS – 20 REPS – 10 REPS OF: DOUBLE-UNDER JUMP ROPE ( OR X3 OF SINGLE JUMPS) SUT-UPS09-24-2018 Monday Strength & Conditioning Workout
STRENGTH A) BACK SQUAT 5X8 B1) KB STEP-UPS 4X8 EACH LEG B2) SINGLE ARM DB SQUAT TO PRESS 4X8 EACH SIDE B3) VALSLIDE HAMSTRING CURLS 4X10 B4) JUMP ROPE 4X50 FINISHER C) AS MANY ROUNDS AS POSSIBLE IN 10-12 MINS OF: 20 WALL BALLS 20 SINGLE ARM OH WALKING LUNGES...09-21-2018 RED FRIDAY Strength & Conditioning Workout
5 MINUTE BLAST *Ladder up by 2 reps starting with 3 reps (3, 5, 7, etc…) of the following exercises: GOBLET SQUAT SIT UP STAR JUMP MAX ROUNDS IN 5 MINUTES RED FRIDAY CIRCUIT * 3 ROUNDS of :40 sec each exercise JUMP ROPE MOUTAIN CLIMBERS HAND RELEASED PUSH UP FROG JUMP...
