08-17-2018 RED FRIDAY HERO TAC FIT WOD
HERO “JACK” 20 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE) PUSH PRESS X10 @ 115/85 LBS KETTLEBELL SWING X10 @53/35 LBS BOX JUMPS X10 @24/20 INCHES *Record your results on the TrainHeroic App...08-17-2018 RED FRIDAY HERO WORKOUT
HERO “JACK” 20 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE) PUSH PRESS X10 @ 115/85 LBS KETTLEBELL SWING X10 @53/35 LBS BOX JUMPS X10 @24/20 INCHES *Record your results on the TrainHeroic App...08-16-2018 TAC FIT WOD
STRENGTH WOD BEAR COMPLEX X5 WOD FOR TIME: 200 METER RUN 25 TOES TO BAR 25 PUSH-UPS 200 METER RUN 25 SIT-UPS 25 LUNGES 200 METER RUN *Record your results on the TrainHeroic...08-16-2018 Thursday BURN Workout
BURN 6 ROUNDS FOR TIME OF: 100 YARD SPRINTS 30 TOE TOUCHES 20 LEG RAISES 10 SIT UPS 100 YARD SPRINTS RUSSIAN TWIST X15 EACH SIDE BICYLE X12 EACH SIDE SPRINTER SIT UP X10 EACH SIDE *Record your results on the TrainHeroic...08-15-2018 Wednesday TAC FIT WOD
WOD FOR TIME: REPS: 10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 BURPEES AIR SQUATS *Record your results on the TrainHeroic App08-15-2018 Wednesday Strength & Conditioning Workout
STRENGTH A) KB/DB GOBLET SQUAT @60% OF YOUR BODY WEIGHT X100 REPS B1) BB REVERSE LUNGE + KNEE DRIVE 3X8 B2) PULL-UPS 3X MAX REPS C1) BAND LEG CURLS X20 C2) DB BENT OVER SHOULDER RAISE X12 C3) KB SWING X12 MAX ROUNDS IN 7 MINS FINISHER D) TABATA (:20 SEC...Jeremy Jackson says without a doubt FFR has changed his life forever!
Jeremy Jackson is a 31 year old Tulsa Fire Department Firefighter. He has been a part o the Fit First Responders for 18 weeks now. Jeremy’s favorite aspect of FFR is the coaches! He says, “They always encourage us to do our best and to believe in ourselves. Not only...08-14-2018 Tuesday BUILD Workout
BUILD A) LEG CURLS X100 B) ROMANIAN DEADLIFTS 5X8 WITH A :5 SEC NEGATIVE C1) DB SPLIT SQUAT 4X12 EACH LEG C2) BARBELL GOOD MORNING 4X8 D1) DB LATERAL LUNGE 3X10 EACH SIDE D2) STEP-UPS 3X15 EACH...08-14-2018 Tuesday TAC FIT WOD
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) SNATCH PULL + 2 HANG MUSCLE SNATCH (LIGHT WEIGHT) WOD FOR TIME: 50 KCAL ROW 40 WALL BALLS 30 TOES TO BAR (OR KNEES TO CHEST) 20 POWER CLEANS 10 HANDSTAND PUSH UPS 50 KCAL ROW *Record your time on the TrainHeroic...
