06-18-2018 BUILD | BURN Workout
New BUILD Workout available 06-19-201806-18-2018 Monday TAC FIT WOD
WOD: FOR TIME: A) ROW 10K! (10,000 METERS)*New Recipe* Crockpot Spaghetti Dinner
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?
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
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
“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
“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
“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...06-13-2018 Wednesday TAC FIT WOD
WOD: A) ASSAULT BIKE MAX CALORIES FOR 30 MINS *Record results on TrainHeroic App
