06-22-2018 RED FRIDAY TACFIT WOD
WOD 1 ROUND FOR TIME: 50 SQUATS 10 BURPEES 40 SQUATS 20 BURPEES 30 SQUATS 30 BURPEES 20 SQUATS 40 BURPEES 10 SQUATS 50 BURPEES06-22-2018 RED FRIDAY WORKOUT
5 MIN BLAST PUSHUPS X10 MOUNTAIN CLIMBERS X10 LEG RAISES X10 MAX ROUNDS IN 5 MINUTES RED FRIDAY CIRCUIT A1) MB WALL BALL SQUAT TO PRESS X :45 SEC A2) VALSLIDE CROSS BODY MOUNTAIN CLIMBERS X :45 SEC A3) KB SQUAT TO PRESS X :45 SEC A4) SLEDGEHAMMER TIRE SLAMS X :45 SEC...06-21-2018 Thursday TACFIT WOD
STRENGTH WOD: A) SNATCH BALANCE 8X3 WOD: AMRAP (AS MANY ROUNDS AS POSSIBLE) IN 12 MINS: A) PUSH-UPS X20 B) SIT-UPS X 30 C) ASSAULT BIKE X 24/20 KCAL *Record result on TrainHeroic...06-21-2018 Thursday BURN Workout
BURN 5 ROUNDS AS FAST AS POSSIBLE: A1) PROWLER SHUTTLE = 5/10/20 YDS DOWN & BACK A2) VALSLIDE MOUNTAIN CLIMBER X20 EA A3) SQUAT JUMP X10 A4) STEP UP X10 EA A5) BICYCLE X15 EA A6) JUMPROPE...2018 FIT FOR DUTY FIT FOR LIFE PODCAST WITH ALEX EPPERSON ARMY INFANTRY AIRBORNE
Listen to an NEW episode of your FIT FOR DUTY FIT FOR LIFE Podcast! In this episode of our FIT FOR DUTY FIT FOR LIFE Podcast we have Special Guest Alex Epperson, former Army Infantryman Airborne, who at age 27 committed his life to be the best soldier. Alex tells us...Adam Bivens Was On The Road to a Heart Attack Before Joining FFR
Adam Bivens is 32 years old and works in Law Enforcement for the Tulsa County Sheriff’s Office. He has been a part of FFR for 33 weeks. What Adam Loves About FFR The thing that Adam loves about FFR is the environment that they work out in. He explains, “No one is...06-20-2018 Wednesday TAC FIT WOD
WOD: 5 ROUNDS FOR TIME OF: A) SINGLE JUMP-JUMP ROPE X100 B) WALL BALL SHOTS X25 @20/14LBS06-20-2018 Wednesday Strength & Conditioning Workout
STRENGTH A] OVERHEAD PRESS (BB/KB) 3X8 B1] DB SA ROW 3X10 EA B2] KB SA PRESS 3X10 EA C1] DB CURL X10EA C2] TRICEP PUSHDOWN X15 C3] ALTERNATING V-UP X20T MAX ROUNDS 7 MINUTES FINISHER D] 60 YD SHUTTLES (DOWN, BACK, DOWN) MAX ROUNDS 7-10...06-19-2018 Tuesday TAC FIT WOD
STRENGTH WOD: EMOM (EVERY MINUTE ON THE MINUTE) X10 MINS A) CLEAN PULLS X2 + SQUAT CLEAN X2 WOD: 5 ROUNDS FOR TIME OF: B1) THRUSTERS X8 @95/65LBS B2) FLOOR WIPERS X16 (8 EA.) B3) LATERAL JUMPS X20 (10 EA.) *Record your results on the TrainHeroic App ...
