08-13-2018 Monday Strength & Conditioning Workout
STRENGTH A) BARBELL POWER JERK 4X6 B1) DB BENT OVER ROW 3X10 B2) BARBELL SHRUG 3X10 C1) DB CURL X10 C2) BAND TRICEP EXT. X15 C3) PUSH-UP X15 MAX ROUNDS IN 7 MINS FINISHER MAX ROUNDS IN 7-10 MINS OF: 60 YD SHUTTLE RUN (20YARDS DOWN,20 YARDS BACK, 20...08-13-2018 Monday TAC FIT WOD
WOD 4 ROUNDS FOR TIME OF: 400 METER RUN 20 BROAD JUMPS 50 SINGLE UNDER JUMP ROPES *Record your results on the TrainHeroic App under the FFR TEAM to get on the LEADERBOARDGrilled Kale Salad with Lemon Dressing
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 Grilled Lemon Herb Mediterranean Chicken Salad. Where are my veggies? Ingredients: For the lemon...08-10-2018 RED FRIDAY Workout
5 MINUTE BLAST MAX ROUNDS IN 5 MINS OF: CROSSBODY MOUNTAIN CLIMBERS X15 EACH SPLIT SQUAT JUMPS X10 EACH BURPEES X5 FFR RED FRIDAY CIRCUIT 3 ROUNDS WITH A 15 MINUTE TIME CAP OF: BARBELL COMPLEX X5 (BURPEE, PUSH-UP,CLEAN,PRESS) PULL UP X10 TIRE HOPS X8 (IN AND OUT OF...08-10-2018 RED FRIDAY TAC FIT WOD
WOD FOR TIME: 400 METER RUN 400 METER RUN IN REVERSE 400 METER RUN 400 METER RUN IN REVERSE 2:00 MINUTE REST 800 METER RUN *Record your results on the TrainHeroic...Aaron McGhee misses FFR on the days he has to work!
Aaron McGhee is 42 years old and celebrated 11 years as a Tulsa Fireman on July 1. He has been apart of Fit First Responders since April. Aaron’s favorite thing about FFR is that he knows that if he starts losing track that there will be someone there to pick him up....08-09-2018 Thursday 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...08-09-2018 Thursday TAC FIT WOD
STRENGTH WOD HANG SQUAT CLEAN X 5,5,3,3,1,1,1 (WORK TO A HEAVY SINGLE REP) WOD 6 ROUNDS FOR TIME OF: 6 HANG POWER CLEANS @135/95 LBS 6 SHOULDER TO OVERHEAD 12 BOX JUMPS 4 ROUNDS FOR TIME OF: 3 POWER CLEANS 3 SHOULDER TO OVERHEAD 3 BOX JUMPS 24/20 INCH...08-08-2018 Wednesday Strength & Conditioning Workout
STRENGTH A) DEADLIFT 4X12,10,8,6 B1) GOBLET SQUAT 3X8 B2) MUSCLE CLEAN 3X10 C1) BAND PULL THROUGH X15 C2) HANGING KNEES TO CHEST X15 C3) DB POWER SHRUG X15 MAX ROUNDS IN 7 MINS FINISHER D) SLED DRAGS X20 YDS MAX ROUNDS IN 7-10...
