WOD 3 ROUNDS FOR TIME OF: PUSH-UPS X20 BURPEE BOX JUMPS X10 (MEN @24 INCHES / WOMEN @20 INCHES) SIT-UPS X20 BROAD JUMPS X10 *Record your results on the TrainHeroic App to enter the...
STRENGTH A) DEAD LIFT 3X6 B1) FRONT SQUAT 3X5 B2) DB SEATED POWER CLEAN 3X10 C1) KB SWINGS X15 C2) KNEES TO CHEST W/ BAND X15 C3) BAND ROW X15 MAX ROUNDS IN 7 MINS FINISHER REVERSE SLED DRAGS X20 YARDS MAX ROUNDS IN 7-10...
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 Healthy Green Bean Casserole. Where are my veggies? INGREDIENTS: Heaping ½ cup raw cashews, soaked...
HERO Ronald Paul Bucca (May 6, 1954 – September 11, 2001) A New York City Fire Department Marshal killed during the September 11 attacks. He is the only fire marshal in the history of the New York City Fire Department to be killed in the line of duty. After responding...
HERO Ronald Paul Bucca (May 6, 1954 – September 11, 2001) A New York City Fire Department Marshal killed during the September 11 attacks. He is the only fire marshal in the history of the New York City Fire Department to be killed in the line of duty. After responding...
STRENGTH A) OVER HEAD PRESS 3X6 B1) DB SINGLE ARM UPRIGHT ROW 3X10 EA B2) KB ALTERNATING ROW 3X10 EA MAX ROUNDS IN 7 MINUTES OF: C1) DB HAMMER CURLS X10 C2) TRICEP PRESS DOWN X20 C3) BAR BELL FRONT RAISE X10 FINISHER MAX ROUNDS IN 8 MINUTES OF: 1)...
