07-27-2018 RED FRIDAY TAC FIT WOD
WOD AMRAP (AS MANY ROUNDS AS POSSIBLE) IN 20 MINS OF: 5 PULL-UPS 10 PUSH-UPS 15 SQUATS *Record results on the TrainHeroic App under the FFR TEAM07-27-2018 RED FRIDAY Strength & Conditioning Workout
5 MINUTE BLAST Partner Workout INVERTED ROW X10 EACH PARNER SIT-UP X10 PARTNER PUSH-UP X10 PARNTER LUNGE X10 MAX ROUNDS IN 5 MINS RED FRIDAY CIRCUIT 3 ROUNDS 40 SECONDS MAX REPS AT EACH STATION JUMP ROPE KB SWINGS DB PUSH PRESS TUCK JUMPS BODY BUILDERS FINISHER...07-26-2018 Thursday TAC FIT WOD
STRENGTH WOD CLEAN X6,5,4,3,2,1 (INCREASE WEIGHT EVERY SET) WOD FOR TIME AS FAST AS POSSIBLE: 100 BACK SQUATS @95/65 LBS MUST DROP BAR EVERY MINUTE AND PREFORM 3 BURPEES THEN CONTINUE TO COMPLETE 100 BACK SQUATS THE FASTER YOU SQUAT THE LESS BURPEES YOU...07-26-2018 Thursday BUILD Workout
BUILD A) INCLINE BENCH PRESS 3X10 THEN 1X20 B1) BENCH PRESS 3X “28 REP METHOD” C1) SINGLE ARM DB BENCH PRESS 4X8 EACH ARM C2) FRONT DELT RAISE 4X12 D1) DB FLYS 3X15 D2) LATERAL DELT RAISE 3X20 “28 REP METHOD” = 7...07-25-2018 Wednesday TAC FIT WOD
WOD 2 ROUNDS FOR TIME OF: 50 SIT-UPS 50 PUSH-UPS 50 AIR SQUATS 50 DBL UNDERS (150 SINGLE UNDERS)07-25-2018 Wednesday Strength & Conditioning Workout
STRENGTH A) BENCH PRESS 3 X MAX EFFORT (CHOOSE FROM THE FOLLOWING WEIGHT [ 65,95,135,185,225 ] AND PERFORM MAX REPS IN 3 SETS) B1) INCLINE ALT DB BENCH PRESS 3X6 EACH ARM B2) BB REVERSE GRIP BENT OVER ROW 3X10 C1) DIAMOND PUSH-UPS X15 C2) DB BENT OVER...Testimonial Tuesday | Steve Rhodes is motivated by FFR to be the “Best Version of Me!”
Steve Rhodes is a 44 year-old Firefighter and celebrated his 20-year anniversary on September 1 with the Tulsa Fire Department. He has been a part of Fit First Responders since it began. Steve’s favorite aspect of FFR is the camaraderie and the fact that he is getting...07-24-2018 Tuesday BURN Workout
BURN 6 ROUNDS FOR TIME OF: REVERSE SLED DRAG X20 YDS SQUAT JUMPS X10 BURPEE X10 MB SLAMS X10 REVERSE SLED DRAG X20 YDS HANGING LEG RAISES X10 *Record your results on the TrainHeroic App onto our FFR TEAM...07-24-2018 Tuesday TAC FIT WOD
STRENGTH WOD SOTS PRESS 5X# WOD 3 ROUNDS FOR TIME OF: 400 METER RUN 21 KB SWINGS 12 PULL UPS *Record your results on the TrainHeroic App onto the FFR Team
