7-29-2019 Monday Strength & Conditioning Workout
LOWER BODY STRENGTH A] BACK SQUAT 3X10 + 1XMAX REPS B1] DB STEP-UPS 4X8 EACH LEG B2] BAND LATERAL SIDE STEPS 4X20 (20 YDS LEFT, 20 YDS RIGHT) C1] HANGING L-SIT 4X :15 SEC HOLD C2] SINGLE ARM DUMBBELL SQUAT 4X8 EACH SIDE FINISHER PARTNER WORK (PARTNER 1...07-26-2019 RED FRIDAY Strength & Conditioning Workout
POSTERIOR CHAIN STRENGTH A1] BAND BENT ROW 3X10, 1XMAX REPS A2] BAND PULL APRART 4X15 B1] SEATED DUMBBELL CLEANS 4X10 B2] DUMBBELL REVERSE FLYS 4X10 B3] ROWING 4X200 METERS B4]DOUBLE KETTLE BELL FRONT RACK HOLDS 4X :45 SECS FINISHER AS MANY ROUNDS AS POSSIBLE...07-25-2019 Thursday TAC FIT WOD
STRENGTH WOD BEAR COMPLEX (Increase weight every round or start heavy) 5 Rounds For WEIGHT Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press WOD AS MANY ROUNDS AS POSSIBLE IN 9 MINS OF: 10 Wall Balls 20/14 lbs...I’M DONE!
I’M DONE! This week in the FIT FIRST RESPONDER Book – CHAPTER 14, Coach JC inspires and motivates you to tell yourself “I’M DONE!” Done with the NEGATIVITY, done with the LACK, done with the TOXICITY in your life! What NEGATIVE INFLUENCES are...Fit First Responders videocast with Special Guest Major Travis Yates
On this episode we sit down with Major Travis Yates, founder of Courageous Leadership Institute. Coach JC and Major Travis Yates Discuss the battle of policing in this new day and age. They also talk more detail of what it means to be courageous leader and...Your NUTRITION recipe of the week: Crock-Pot Lemon Chicken & Greek Salad
Today we have a WINNING recipe for you so that you can be FIT FOR DUTY and FIT in your nutrition! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Crock-Pot Lemon Chicken & Greek Salad Lemon and chicken marry with fragrant oregano in this recipe for...07-24-2019 Wednesday Strength & Conditioning Workout
UPPER BODY STRENGTH A1] BARBELL PUSH-UPS 1X MAX REPS, 3X HALF OF YOUR MAX REPS A2] INVERTED ROW 4X10 B1] ALTERNATING DUMBBELL BENCH PRESS 4X12 B2] DUMBBELL FLY 4X12 B3] BAND PRESSDOWN 4X20 B4] ASSAULT BIKE 4X:30 SECS FINISHER AS MANY ROUNDS AS POSSIBLE IN 10...07-23-2019 Tuesday TAC FIT WOD
STRENGTH WOD EMOM (EVERY MINUTE ON THE MINUTE) FOR 10 MINS OF: :30 HANDSTAND SHOULDER TAPS (MOD: PLANK SHOULDER TAPS) :30 SLEDGEHAMMER TIRE STRIKES WOD 5 ROUNDS FOR TIME OF: 30 DOUBLE UNDERS (90 SINGLES) JUMP ROPES 15/15 DUMBBELL LUNGES 5...07-22-2019 Monday Strength & Conditioning Workout
LOWER BODY STRENGTH A] FRONT SQUAT 3X10, 1X MAX REPS B1] BULGARIAN SPLIT SQUAT 3X8 EACH LEG B2] SQUAT JUMP 3X10 WITH A PARTNER C1] WEIGHTED WALL-SITS 3X:30 SEC C2] NORDIC HAMSTRING CURL 3X10 (OR BAND LEG CURL) FINISHER AMARAP X10 MINS (WITH BARBELL OR...
