Testimonial Tuesday! Tulsa Firefighter Heather Greenwood says FFR is Best Thing Ever!
Heather Greenwood is 42 years old and is a Tulsa Firefighter/Paramedic. She has been a part of Fit First Responders since November 2015. Heather loves the workouts, the coaches, the teamwork and support of her fellow teammates. She says, I worked out by myself or with...General Tso’s Chicken-BAM
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 General Tso’s Chicken-BAM, Where are my veggies? Where is my protein? Ingredients: 5 tbls. of cornstarch 2 tbls of...06-12-2018 Tuesday TAC FIT WOD
STRENGTH WOD: EMOM FOR 12 MINS HANG POWER SNATCH X2 + OH SQUAT X1 WOD: AMRAP FOR 12 MINS A) WALL BALLS X10 @20/14LBS B) TOES TO BAR X12 C) KB SWING X15 @53/35LBS *Record your results on TrainHeroic...06-12-2018 Tuesday BUILD Workout
BUILD A1) PULLUP 5XMAX A2 DECLINE PUSH UP 5X12 EA B1) 1 ARM ROW 4X10 EA B2) DB BENCH 4X15 B3) PULLAPART 4X20 B4) DB BENT OVER FLYS 4X15NO MORE EXCUSES!
NO MORE EXCUSES In the FIT FIRST RESPONDER Book – CHAPTER 10, Coach JC inspires and motivates you to ELIMINATE EXCUSES! Here at Fit First Responders we teach you how eliminate excuses! A HERO never became a HERO by doing what the average person does. In order to be...06-11-2018 Monday TAC FIT WOD
WOD: A) SIT-UPS x80 B) AIR SQUATS x70 C) MOUNTAIN CLIMBERS x60 D) JUMP ROPES x50 E) LUNGES x40 F) HOLLOW ROCKSx30 G) HAND RELEASE PUSH-UPS x20 H) BENCH DIPS x10 *PERFORM FOR...06-11-2018 Monday Strength & Conditioning Workout
STRENGTH A) DEAD LIFT (TRAPBAR/BARBELL) 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...06-08-2018 RED FRIDAY TAC FIT WOD
WOD: 3 ROUNDS FOR TIME OF: A1) SPRINTS X100 METERS A2) GOBLET SQUAT X10 A3) SPRINTS X 200 METERS A4) PUSH-UPS X20 A5) ROWER X500 METERS *Record your results on the TrainHeroic...06-08-2018 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...
