08-07-2019 Wednesday Strength & Conditioning Workout
UPPER BODY EMPHASIS STRENGTH A] DUMBBELL/KETTLEBELL TEMPO OVERHEAD PRESS 3X10 (5/1/X/0) B1] TEMPO PUSH-UPS 3X10 (3/1/X/0) B2] TEMPO SEATED BAND ROW 3X10 (3/1/X/30 MAX ROUNDS IN 6 MINS OF: 10 BAND CURLS 15 LATERAL DELT RAISE 20 TRICEP PRESSDOWNS FINISHER...08-06-2019 Tuesday TAC FIT WOD
STRENGTH WOD EVERY MINUTE ON THE MINUTE X10 MINS: 2 CLUSTERS “CLUSTER” IS A CLEAN + THRUSTER. WOD 3 ROUNDS FOR TIME OF: 75 DOUBLE UNDERS (OR 225 SINGLES) JUMP ROPES 50 AIR SQUATS 25/18 CALS ON ASSAULT...08-05-2019 Monday Strength & Conditioning
LOWER BODY STRENGTH A] 14 BACK SQUATS + 7 FRONT SQUATS X 4 SETS B1] BARBELL FRONT RACK REVERSE LUNGE 4X6 B2] DUMBBELL ROMANIAN DEADLIFT 4X10 C1] SINGLE LEG SQUAT 4X5 EACH LEG C2] PULL-UPS 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 10 MINS OF: 10 CALS ASSAULT BIKE 10...COACH JC and TULSA FIRE DEPARTMENT!
08-02-2019 RED FIRDAY Strength & Conditioning Workout
POSTERIOR CHAIN STRENGTH A] DEADLIFT 3X10 + 1X MAX REPS B1] SINGLE ARM LANDMINE ROW 4X8 EACH ARM B2] BAND PULL-APARTS W/ 5 SEC HOLD 4X10 C1] WEIGHTED BACK EXTENSIONS 4X10 C2] SINGLE ARM STRAIGHT ARM LAT PULLDOWN 4X10 EACH ARM FINISHER AS MANY ROUNDS AS...Your NUTRITION recipe of the week: Slow-Cooker Cuban Sliders
Today we have a WINNING recipe for you so that you can be FIT FOR DUTY and FIT in your nutrition! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Slow-Cooker Cuban Sliders. You will find your lean protein in recipe. Ingredients: For the pork shoulder...LET IT GO!
LET IT GO! This week in the FIT FIRST RESPONDER Book – CHAPTER 15, Coach JC inspires and motivates you to LET IT GO! Any and everything that has held you back in your past, LET IT GO! YOU have a past, WE ALL have a past. Your past can be your worst enemy or...08-01-2019 Thursday TAC FIT WOD
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS: 2 DEADLIFTS + 2 HANG SQUAT CLEANS + 2 PUSH JERKS (INCREASE WEIGHT AS YOU PROGRESS) WOD AS MANY ROUNDS AS POSSIBLE IN 12 MINS: 10 WALL BALLS 20 ALTERNATING DUMBBELL SNATCHES @45/25 LBS 30 KETTLEBELL SWINGS @53/35...07-31-2019 Wednesday Strength & Conditioning Workout
UPPER BODY STRENGTH A] BENCH PRESS 3X10 + 1XMAX REPS B1] LATERAL RAISE 4X21 (7 LOW REPS,7 HIGH REPS, 7 FULL RANGE OF MOTION REPS) B2] BAND HIGH PULLS 4X12 C1] BRADFORD PRESS 4X8 C2] FRONT RAISE 4X12 FINISHER IN 10 MINS COMPLETE THE FOLLOWING: 5 ROUNDS 15...
