Chicken & Brussel Sprouts with Mustard Sauce
Today we have a WINNING recipe for you so that you can be FIT FOR DUTY and FIT FOR LIFE! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Chicken and Brussel Sprouts with Mustard Sauce. Where are my veggies? Where is my lean protein? Ingredients: 2...07-17-2018 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...07-17-2018 Tuesday TAC FIT WOD
STRENGTH WOD BARBELL BEHIND THE NECK JERK 5X5 WOD 9 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE) OF: TOES TO BAR OR KNEES TO ELBOWS X10 DEAD LIFTS @185/125 LBS X15 SQUATS X20 *Record your results on the TrainHeroic App onto our FFR...07-16-2018 Monday Strength & Conditioning Workout
STRENGTH A) KB GOBLET SQUAT X100 @ 1/2 YOUR BODY WEIGHT (EX. IF YOU WEIGH 200LBS USE 100LBS KETTLEBELL) B1) BARBELL BULGARIAN SPLIT SQUAT 3X8 EACH LEG B2) PULL-UPS 3XMAX REPS (BAND PULLDOWN 3X25) C1) DB ROMANIAN DEADLIFT X8 C2)BAND PULL APART X12 C3)...07-16-2018 Monday TAC FIT WOD
WOD PLATE PINCH CARRY X 400 METERS RUN X400 METERS PLATE PINCH CARRY X 400 METERS RUN X400 METERS07-12-2018 Thursday TAC FIT WOD
STRENGTH WOD: HALTING CLEAN 8X1 THE BAR PATTERN STARTS MID SHIN, THEN ABOVE KNEE, AND EXTEND TO FULL CLEAN WOD: 20-18-16-14-12-10-8-6-4-2 WALL BALLS (MEN @ 20LBS WOMEN @ 14LBS PULL...07-12-2018 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...07-11-2018 Wednesday TAC FIT WOD
WOD: PROWLER/SLED PUSH X1 MILE (4 TIMES AROUND THE CITY BLOCK) *Record your results on the TrainHeroic App07-11-2018 Wednesday Strength & Conditioning Workout
STRENGTH A) BENCH PRESS 3X6 (ADD 2 WARM UP SETS BEFORE PERFORMING YOUR 3X6) B1) DB BENCH PRESS 3X10 B2) BB PENDLEY BENT OVER ROW 3X10 C1) KB PUSH UP X20 C2) DB 2 WAY RAISE X8 EA C3) BAND OVERHEAD TRICEP EXTENSION X20 FINISHER 1) SHUTTLE RUN x150 YDS 2)...
