CHECK YOURSELF BEFORE YOU WRECK YOURSELF

Jul 23, 2018 | Focus, Weekly Gameplan

CHECK YOURSELF BEFORE YOU WRECK YOURSELF   This week in the FIT FIRST RESPONDER Book – CHAPTER 16,  Coach JC inspires and motivates you to “CHECK YOURSELF BEFORE YOU WRECK YOURSELF!” JUST LIKE YOUR CHECK YOUR DUTY GEAR DAILY, SHOULD YOU ALSO CHECK...

07-23-2018 Monday TAC FIT WOD

Jul 23, 2018 | TacFit

WOD FOR TIME: ROW  X2K SIT UPS X50 ROW X2K AIR SQUATS X50 *Record your results on the TrainHeroic App onto the FFR TEAM page

07-23-2018 Monday Strength & Conditioning Workout

Jul 23, 2018 | Fitness

STRENGTH A) DEADLIFT (BARBELL/TRAPBAR) 4X6   B1) SINGLE ARM KB SNATCH 3X5 EACH ARM B2) DB SHRUGS 3X10   C1) KB STEP UP C2) SPRINTER SIT UP C3) BAND LAT PULL DOWN MAX ROUNDS IN 7 MINS FINISHER D1) REVERSE SLED DRAGS (AS HEAVY AS POSSIBLE) X20 YDS MAX ROUNDS...

Asian Chicken Cranberry Salad

Jul 22, 2018 | Food

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 Asian Chicken Cranberry Salad. Where are my veggies? Where is my lean protein? INGREDIENTS: 2...

07-20-2018 RED FRIDAY HERO WOD

Jul 20, 2018 | TacFit

HERO WOD “WITTMAN” 7  Rounds For Time of: 15 Kettlebell Swings @53/35 lbs 15 Power Cleans @95/65 lbs 15 Box Jumps @24/20 inches   U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th...

07-20-2018 RED FRIDAY HERO WORKOUT

Jul 20, 2018 | Fitness

HERO WOD “WITTMAN” 7  Rounds For Time of: 15 Kettlebell Swings @53/35 lbs 15 Power Cleans @95/65 lbs 15 Box Jumps @24/20 inches   U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th...

07-19-2018 Thursday BUILD Workout

Jul 19, 2018 | Build

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...

07-19-2018 Thursday TAC FIT WOD

Jul 19, 2018 | TacFit

STRENGTH WOD EMOM (EVERY MINUTE ON THE MINUTE) X 10 MINS FRONT SQUAT X3 + JERK X1 WOD 5 ROUNDS FOR TIME OF: ALTERNATING DB SNATCH @55/35 LBS X10 HAND RELEASE PUSH-UPS X10 BOX JUMPS @24/20 INCHES X10 *Record your results on the TrainHeroic App onto our FFR...

07-18-2018 Wednesday Strength & Conditioning Workout

Jul 18, 2018 | Fitness

STRENGTH A) BEHIND THE NECK OVERHEAD PRESS 4X10   B1) DB SINGLE ARM ROW 3X10 EACH B2)BARBELL UPRIGHT ROW 3X10   C1) BARBELL REVERSE CURL C2) DB SCKULL CRUSHERS C3) MINI BAND 2 WAY RAISE X20 (X10 LATERAL X10 FRONT) MAX ROUNDS IN 7 MINS FINISHER SHUTTLE RUN...