08-07-2018 Tuesday 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...08-07-2018 Tuesday TAC FIT WOD
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) SNATCH GRIP PRESS + OH SQUAT X2 WOD 40 YDS OH WALKING LUNGE @45/25 LBS 30 BOX JUMPS @24/20 INCHES 20 WALL BALLS @20/14 LBS *Record your results on the TrainHeroic...Spicy Grilled Shrimp
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 Spicy Grilled Shrimp. Where is my lean protein? Ingredients: 1/4 c. extra-virgin olive oil 6...I AM FEARLESS
I AM FEARLESS! This week in the FIT FIRST RESPONDER Book – CHAPTER 18, Coach JC inspires and motivates you to believe that you are FEARLESS, “I AM FEARLESS!”08-06-2018 Monday Strength & Conditioning
STRENGTH A) BENCH PRESS 4X12,10,8,6 B1) DB FLOOR PRESS 3X10 B2) KB INCLINE BENT OVER ROW 3X10 C1) KB RENEGADE ROW + PUSH UP X6 EACH SIDE C2) DB 2 WAY RAISE X6 EACH SIDE (FRONT + LATERAL) C3) DB OVERHEAD TRICEP EXTENSION X12 MAX ROUNDS IN 7 MINS FINISHER...08-06-2018 Monday TAC FIT WOD
WOD 2 ROUNDS FOR TIME OF: 50 AIR SQUATS 50 FLUTTER KICKS 30 PUSH UPS 30 SIT UPS 20 BURPEE BROAD JUMPS 20 KCAL ON ASSAULT BIKE *Record your results on the TrainHeroic...08-03-2018 RED FRIDAY HERO WORKOUT
HERO WOD “THE DIRTY BIRD” AMRAP X45 MINUTES (AS MANY ROUNDS AS POSSIBLE) 14 Squat Jumps 100 meter sprint/row 14 Push Press 95/65pounds 100 meter sprint/row 14 Box Jumps 24”/20” 100 meter sprint/row 14 Burpees 100 meter sprint/row 14 Hanging power snatches...08-03-2018 RED FRIDAY HERO WOD
HERO WOD “THE DIRTY BIRD” AMRAP X45 MINUTES (AS MANY ROUNDS AS POSSIBLE) 14 Squat Jumps 100 meter sprint/row 14 Push Press 95/65pounds 100 meter sprint/row 14 Box Jumps 24”/20” 100 meter sprint/row 14 Burpees 100 meter sprint/row 14 Hanging power snatches...08-03-2018 RED FRIDAY HERO WORKOUT
HERO WOD “THE DIRTY BIRD” AMRAP X45 MINUTES (AS MANY ROUNDS AS POSSIBLE) 14 Squat Jumps 100 meter sprint/row 14 Push Press 95/65pounds 100 meter sprint/row 14 Box Jumps 24”/20” 100 meter sprint/row 14 Burpees 100 meter sprint/row 14 Hanging power snatches...
