06-19-2018 Tuesday BUILD Workout

Jun 19, 2018 | Build

BUILD A1) CHIN UP 5X12 A2) BB PUSH UP 5XMAX B1) INVERTED ROW 4X10 B2) BB BENCH 4X20 B3) DB FLYS 4X20 B4) BAND BENT OVER PULL-APARTS 4X15

*New Recipe* Crockpot Spaghetti Dinner

Jun 18, 2018 | Food

Today we have a WINNING recipe for you so that you can be FIT FOR DUTY and FIT FOR LIFE! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Crockpot Spaghetti Dinner, Where are my veggies? Where is my protein? Ingredients: Frozen meatballs ( can use...

ARE YOU A PLAYER?

Jun 18, 2018 | Focus, Weekly Gameplan

ARE YOU A PLAYER? In the FIT FIRST RESPONDER Book – CHAPTER 11,  Coach JC inspires and motivates you to BE A TEAM PLAYER! Also BE A PLAYER IN YOUR OWN GAME OF LIFE! Here at Fit First Responders we teach you how become less SELFISH and more SELFLESS! A first responder...

06-18-2018 Monday Strength & Conditioning Workout

Jun 18, 2018 | Fitness

STRENGTH A] SQUATS (BB/KB) 4X8 B1] DB/KB BULGARIAN SPLIT SQUAT 3X10EA B2] PULLUPS 3 X MAX (PULLDOWNS 3 X 25) C1] BB/DB RDL X 8 C2] UNDERHAND PULLAPART X12 C3] VALSLIDE JACKNIFES X15 MAX ROUNDS 7 MINUTES FINISHER D] PROWLER HIGH DOWN LOW BACK (+50#) MAX ROUNDS 7-10...

06-15-2018 RED FRIDAY HERO WORKOUT

Jun 15, 2018 | Fitness

“CRAIN” 2 rounds FOR TIME of: A1) 34 push-ups A2) 50-yard sprint B1) 34 deadlifts, 135 lb. B2) 50-yard sprint C1) 34 box jumps, 24-inch box C2) 50-yard sprint D1) 34 clean and jerks, 95 lb. D2) 50-yard sprint E1) 34 burpees E2) 50-yard sprint F1) 34...

06-15-2018 RED FRIDAY HERO WORKOUT

Jun 15, 2018 | TacFit

“CRAIN” 2 rounds FOR TIME of: A1) 34 push-ups A2) 50-yard sprint B1) 34 deadlifts, 135 lb. B2) 50-yard sprint C1) 34 box jumps, 24-inch box C2) 50-yard sprint D1) 34 clean and jerks, 95 lb. D2) 50-yard sprint E1) 34 burpees E2) 50-yard sprint F1) 34...

06-15-2018 RED FRIDAY HERO WORKOUT

Jun 15, 2018 | Build

“CRAIN” 2 rounds FOR TIME of: A1) 34 push-ups A2) 50-yard sprint B1) 34 deadlifts, 135 lb. B2) 50-yard sprint C1) 34 box jumps, 24-inch box C2) 50-yard sprint D1) 34 clean and jerks, 95 lb. D2) 50-yard sprint E1) 34 burpees E2) 50-yard sprint F1) 34...