09-04-2018 Tuesday TAC FIT WOD
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) 2 HANG SNATCHES + 1 SNATCH + 1 OVERHEAD SQUAT WOD AMRAP X20 MINS (AS MANY ROUNDS AS POSSIBLE) 5 HAND STAND PUSH-UPS or HAND RELEASE PUSH-UPS 10 BURPEES 20 WALL BALLS @20/14 LBS 100 METER SPRINT *Record your...09-04-2018 Tuesday Strength & Conditioning Workout
STRENGTH A) 3 WAY BENCH PRESS 4X12 (X4 WIDE GRIP,X4 STANDARD GRIP,X4 NARROW GRIP) B1) DB ALTERNATING BENCH PRESS 3X8 EACH ARM B2) BB REVERSE GRIP BENT OVER ROW 2X10 C1) BB PUSH UP X15 C2) DB FRONT RAISE X10 C3) BAND PRESS DOWN X15 MAX ROUNDS IN 7 MINS...08-31-2018 RED FRIDAY HERO WOD
HERO “DRD” Douglas R. DeLanoit, who was killed in an off-duty car accident on November 19, 1996. He served in the US Air Force as an MP during the Vietnam-era, and he continued his career in Law Enforcement for 16 years as a deputy in the Webster County...08-31-2018 RED FRIDAY HERO WORKOUT
HERO “DRD” Douglas R. DeLanoit, who was killed in an off-duty car accident on November 19, 1996. He served in the US Air Force as an MP during the Vietnam-era, and he continued his career in Law Enforcement for 16 years as a deputy in the Webster County...08-28-2018 Thursday TAC FIT WOD
STRENGTH WOD EMOM x15 MINS (EVERY MINUTE ON THE MINUTE) MINUTE 1: 5 POWER CLEANS MINUTE 2: 5 OVER HEAD PRESSES MINUTE 3: 10 PUSH-UPS MINUTE 4: 5 POWER CLEANS MINUTE 5: 5 OVER HEAD PRESSES MINUTE 6: 10 PUSH-UPS MINUTE 7: 5 POWER CLEANS MINUTE 8: 5 OVER HEAD PRESSES...08-29-2018 Wednesday TAC FIT WOD
WOD REPS: 50-40-30-20-10 FOR TIME: DOUBLE UNDERS SIT UPS LUNGES *Record your results on the TrainHeroic App08-29-2018 Wednesday Strength & Conditioning Workout
STRENGTH A) FRONT SQUAT 4X6 B1) WALKING LUNGE 3X8 B2) 3 WAY PULL UP 3X2 WIDE GIP, 2 CLOSE GRIP, 2 REVERSE GRIP C1) BAND LEG CURL X15 C2) DB BENT OVER ROW X10 C3) HANGING KNEE DRIVES X10 MAX ROUNDS IN 7 MINS FINISHER D) PROWLER PUSH X40 YDS (20 YDS HIGH...ALL DAY
ALL DAY! This week in the FIT FIRST RESPONDER Book – CHAPTER 21, Coach JC inspires and motivates you to “WIN ALL DAY!” The chapter “ALL DAY” is about COMMITMENT, ENDURING, and BELIEVING! We all make a choice daily to COMMIT to our purpose as...Chicken and Bell Pepper Sauté
Today we have a WINNING recipe for you so that you can be FIT FOR DUTY in your nutrition and FIT FOR LIFE! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Chicken and Bell Pepper Sauté. Where is my lean protein? Where are my veggies? Ingredients: 1...
