06-28-2018 Thursday TAC FIT WOD
STRENGTH WOD: A) SPLIT JERK WORK x 12 MINS WOD: 10-9-8-7-6-5-4-3-2-1 B1) HANG CLEAN B2) BOX JUMPS B3) THRUSTERS *Ladder down every round. Example: ROUND 1, do three exercises for 10 reps, ROUND 2, do three exercises for 9 reps, ROUND 3, do three exercises for 8...06-27-2018 Wednesday Strength & Conditioning Workout
STRENGTH A) BENCH PRESS 4X8 B1) DB INCLINE BENCH PRESS 3X10 B2) BB BENT OVER ROW 3X10 C1) PUSH-UPS X10 C2) 2 WAY PLATE RAISE (FRONT & LATERAL) X10 C3) AB WHEEL ROLL-OUT X10 MAX ROUNDS IN 7 MINS FINISHER D) 150 YD SHUTTLE RUN MAX ROUNDS 7-10...06-27-2018 Wednesday TAC FIT WOD
WOD 3 ROUNDS OF: A1) FLUTTER KICKS X:60 SECONDS MAX REPS A2) SIT-UPS X:60 SECONDS MAX REPS A3) LEG RAISES X:60 SECONDS MAX REPSFFR Testimonial Tuesday | Eileen Lubinski feel better about her self since starting FFR!
Eileen Lubinski is a 38 year old Paramedic at Creek County EMS and EMSA. She has been a part of Fit First Responders since November of 2015. Eileen has several ‘favorite” aspects of FFR and cannot pick just one. The positive motivation and encouragement from all the...06-26-2018 Tuesday BULD Workout
BUILD A1) CHIN-UP 5X12 A2) BARBELL PUSH-UPS 5X MAX REPS 4 SUPERSETS OF THE FOLLOWING: B1) INVERTED ROW X10 B2) BENCH PRESS X20 B3) DB FLYS X20 B4) BAND BENT OVER PULL APART...06-26-2018 Tuesday TAC FIT WOD
STRENGTH WOD: GOLDEN MILE A1)RUN X100 METERS REST 1 MIN A2)RUN X200 METERS REST 1 MIN A3)RUN X100 METERS REST 1 MIN A4)RUN X200 METERS REST 1 MIN A5)RUN X100 METERS REST 1 MIN A6)RUN X200 METERS REST 1 MIN A7)RUN X100 METERS REST 1 MIN A8)RUN X200 METERS WOD: AMARAP...HIT IT!
HIT IT! This week in the FIT FIRST RESPONDER Book – CHAPTER 12, Coach JC inspires and motivates you to HIT IT! What you SOW is what you REAP! SO HIT IT! Here at Fit First Responders we teach you how TAKE ACTION! In order to take proper action you must COMMIT and HIT...06-25-2018 Monday Strength & Conditioning Workout
STRENGTH A) DEADLIFT 3X8 B1) KB SQUAT+LUNGE 3X5 EA SIDE B2) DB SHRUG 3X10 C1) KB STEP UP X10 EA LEG C2) KNEES TO CHEST X15 C3) BAND ROW X20 MAX ROUNDS IN 7 MINS FINISHER D) SLED DRAGS X 20YDS MAX ROUNDS IN 7-10...06-25-2018 Monday TAC FIT WOD
WOD: 5 ROUNDS FOR TIME OF: A) WALL WALKS X3 B)BURPEES X6 C)BROAD JUMPS X9 D)PUSH UPS X12 *Record your results on the TrainHeroic App
