08-02-2018 Thursday TAC FIT WOD
STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) :30 SEC HANDSTAND HOLD WOD 5 ROUNDS FOR TIME OF: 10 HANG POWER SNATCH @95/65 LBS 20 LATERAL JUMPS OVER BAR 30 DOUBLE UNDERS JUMP ROPE (90 SINGLES) *Record your results on the TrainHeroic App with the FFR...08-01-2018 Wednesday TAC FIT WOD
WOD AMRAP (AS MANY ROUNDS AS POSSIBLE) X30 MINUTES 15 SIT-UPS 15/10 KCALS ASSAULT BIKE 15 PUSH-UPS *Record your results on the TrainHeroic App08-01-2018 Wednesday Strength & Conditioning Workout
STRENGTH A) BACK SQUAT 4X12,10,8,6 B1) DB SPLIT SQUAT 3X8 EACH B2) 3 WAY PENDLAY ROW 3X6 (2 WIDE GRIP, 2 NEUTRAL GRIP, 2 NARROW GRIP) C1) VALSLIDE LEG CURLS X15 C2) DB 1 SINGLE ARM ROW X12 EACH C3) HANGING WINDSHIELD WIPERS X6 EACH MAX ROUNDS IN 7...07-30-2018 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...07-30-2018 Tuesday TAC FIT WOD
STRENGTH WOD EMOM (EVERY MINUTE ON THE MINUTE) X10 MINUTES 4 MUSCLE SNATCHES (LIGHT WEIGHT) WOD “JACKIE” 100 METER ROW 50 THRUSTERS @45/30 LBS 30 PULL...Jarrod Hart healthier lifestyle is leading his family to a healthier lifestyle!
Jarrod Hart is a 39 year old Sergeant with the Tulsa Police Department. He has been with FFR since it began. His favorite aspect of Fit First Responders is the coaches but also the camaraderie of the guys and girls that you workout with. He likes the people and the...ALL IN
ALL IN! This week in the FIT FIRST RESPONDER Book – CHAPTER 17, Coach JC inspires and motivates you to be “ALL IN”07-30-2018 Monday TAC FIT WOD
WOD “WALK OF CHAINS” FOR TIME: 400 METER LUNGE WALK (PREFERABLY WHILE CARRYING HEAVY CHAINS)07-30-2018 Monday Strength & Conditioning Workout
STRENGTH A) PUSH PRESS 3X6 (BB/KB) B1) DB UPRIGHT ROW 3X10 B2) CHIN-UP 3X10 C1) DB CROSSOVER CURL X10 EACH ARM C2) TRICEP PRESSDOWN X20 C3) BARBELL BEHIND THE NECK PRESS X10 MAX ROUNDS IN 7 MINUTES FINISHER 60 YARD SHUTTLE RUN SUITCASE SIT-UP X20 MB...
