09-11-2018 Tuesday Strength & Conditioning Workout
“9/11 TRIBUTE WOD” 2001 METER RUN OR 1.25 MILE RUN 11 BOX JUMPS 30/24 INCHES 11 THRUSTERS @ 125/85 LBS 11 BURPEE CHEST TO BAR PULL-UPS 11 POWER CLEANS 11 HAND STAND PUSH-UPS 11 KB SWINGS @53/35 LBS 11 TOES TO BAR 11 DEAD LIFTS 11 PUSH JERKS 2001 METER RUN...09-11-2018 TUESDAY TACFIT WOD
“9/11 TRIBUTE WOD” 2001 METER RUN OR 1.25 MILE RUN 11 BOX JUMPS 30/24 INCHES 11 THRUSTERS @ 125/85 LBS 11 BURPEE CHEST TO BAR PULL-UPS 11 POWER CLEANS 11 HAND STAND PUSH-UPS 11 KB SWINGS @53/35 LBS 11 TOES TO BAR 11 DEAD LIFTS 11 PUSH JERKS 2001 METER RUN...09-10-2018 Monday TAC FIT WOD
WOD 200 METER LUNGE WALK AMRAP X15 MINS (AS MANY ROUNDS AS POSSIBLE) OF: 10 BURPEES 15 PUSH-UPS 20 SIT UPS 25 AIR SQUATS *Record your results on the TrainHeroic...FIGHT!
FIGHT This week in the FIT FIRST RESPONDER Book – CHAPTER 21, Coach JC inspires and motivates you to “FIGHT!”09-10-2018 Monday Strength & Conditioning Workout
STRENGTH A) BB PUSH PRESS 4X5 B1) DB INCLINE ROW 3X10 B2) DB SEATED POWER CLEAN 3X10 C1) DB HAMMER CURL X10 EACH ARM C2) BAND TRICEP EXT. X15 C3) DIPS X15 MAX ROUNDS IN 7 MINS FINISHER 400 METER RUN 100 METER ROW BB DEADLIFT X10 WALL BALL X10 TUCK JUMP...Spinach and Cheese Omelet
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 Spinach and Cheese Omelet. Where are my veggies? Where is my protein ? Ingredients: 2 large eggs Sprinkle of salt...09-07-2018 RED FRIDAY TAC FIT WOD
WOD 8 ROUNDS INCLUDING A ROW OF 350 METERS EVERY :90 SECS OF: 10 TIRE FLIPS 10 TIRE JUMPS 10 TIRE DIPS *Record your results on the TrainHeroic App09-07-2018 RED FRIDAY Strength & Conditioning Workout
5 MINUTE BLAST RUN UP THE LADDER X2 REPS IN 5 MINS SQUAT JUMPS BODY BUILDERS Ex.) Round 1 = 2 reps each exercise, Rounds 2 = 4 reps each exercise, Round 3 = 6 reps each exercise, Round 4 = 8 reps each exercise, etc… RED FRIDAY CIRCUIT 3 ROUNDS FOR TIME OF: KB...09-06-2018 Thursday BUILD
BUILD A1) PREACHER CURL 4X10 A2) SKULL CRUSHER 4X10 B1) DB CURL HAMMER 4X10 EA B2) TRICEP PRESSDOWN 4X30 C) OVER HEAD TRICEP EXT 3X12-15 E) BB CURL 2X10 FINISHER DIPS 4 X 20 REPS –...
