PARTNER WORKOUT: 1) REQUIRES 2 PEOPLE 2) BREAK DOWN THE REPS BETWEEN BOTH PARTNERS (EX. PARTNER1 DO 50 REPS, PARTNER2 DO 50 REPS) 3) BOTH ATHLETES COMPLETE ALL 100 REPS OF AN EXERCISE BEFORE MOVING ON TO THE NEXT EXERCISE 4) COMPLETE 100 REPS TOTAL (BETWEEN BOTH...
PARTNER WORKOUT: 1) REQUIRES 2 PEOPLE 2) BREAK DOWN THE REPS BETWEEN BOTH PARTNERS (EX. PARTNER1 DO 50 REPS, PARTNER2 DO 50 REPS) 3) BOTH ATHLETES COMPLETE ALL 100 REPS OF AN EXERCISE BEFORE MOVING ON TO THE NEXT EXERCISE 4) COMPLETE 100 REPS TOTAL (BETWEEN BOTH...
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...
STRENGTH WOD A) SPLIT PRESS 5×3 WOD 3 ROUNDS FOR TIME OF: B1) RUN X400 METERS B2) POWER CLEAN x10 @155/115 LBS B3) DOUBLE UNDER (JUMP ROPE) X25 or X75 SINGLES *Record your results on TrainHeroic...
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 Spiralized Mexican Sweet Potato & Chicken Casserole. Where are my veggies? Have I earned my...
BE YOUR BEST! This week in the FIT FIRST RESPONDER Book – CHAPTER 13, Coach JC inspires and motivates you to BE YOUR BEST! DON’T LET THESE WORDS BARE MINIMAL WEIGHT! So many times in life we set a GOAL to be our best in EVERYTHING WE DO. But lets be real, a lot...
WOD: 1 ROUNDS FOR TIME OF: A1) LEG LIFTS X100 A2) FLUTTER KICKS X100 A3) HOLLOW ROCKS X:60 SEC A4) PLANK X:60 SEC *Record your results on the TrainHeroic App
STRENGTH A) BACK SQUAT 3X6 (INCLUDE A WARM UP SET WITH MODERATE WEIGHT OF 8-10 REPS) B1) DB WALKING LUNGE 3X10 EACH LEG B2) 3 WAY CHIN-UPS 3X6 WITH :04 SEC NEGATIVE C1) GLUTE-HAM-RAISE X8 C2) DB BENT OVER REVERSE FLIES X12 C3) HANGING TOES-TO-BAR X8 MAX ROUNDS IN 7...
WOD: 1 ROUND FOR TIME OF: A1) RUN X400 METERS A2) BENCH DIPS X20 A3) RUN X400 METERS A4) PUSH-UPS X20 A5) RUN X400 METERS A6) AIR SQUATS X20 *Record your results on the TrainHeroic...
5 MINUTE BLAST MAX ROUNDS IN 5 MINUTES OF: STAR JUMPS X10 WIDEOUTS X10 HIGH KNEES X10 FFR RED FRIDAY CIRCUIT MAX REPS FOR :30 SEC AT EACH STATION W/ TOTAL OF 3 ROUNDS: 1. MB SQUAT TO TRIPLE EXTENSION SLAM 2. PLANK JACKS 3. KB SWING 4. BAND UPRIGHT ROW JACK FINISHER...
