06-07-2018 Thursday BURN Workout

Jun 7, 2018 | Fitness

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...

06-07-2018 Thursday TAC FIT WOD

Jun 7, 2018 | TacFit

STRENGTH WOD: A) FRONT SQUAT 5X5 WOD: FOR TIME COMPLETE: 2 ROUNDS OF: B1) HANG CLEAN X10 @ 155/105 LBS B2) BAR FACING BURPEES X12   2 ROUNDS OF: C1) HANG CLEAN X10 @ 135/95 LBS C2) BAR FACING BURPEES...

06-06-2018 Wednesday TAC FIT WOD

Jun 6, 2018 | TacFit

WOD: COMPLETE 12 ROUNDS FOR TIME OF: A) PUSH-UPS X 12 B) BW SQUATS X 12 C) SIT-UPS X 12 D) LUNGES X 12 EA. LEG *Record result on TrainHeroic App

06-06-2018 Wednesday Strength & Conditioning Workout

Jun 6, 2018 | Fitness

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...

FIT FOR DUTY POD/VIDEO CAST W/ Coach JC & Coach Isaac

Jun 5, 2018 | Family, Heroes Video Cast

Here is your NEW Podcast/Videocast! Coach JC & Coach Isaac bring you new content to be more FIT FOR DUTY and more FIT FOR LIFE. Directly from FFR HQ’s NEW casting studio! Listen and get INSPIRED to DO MORE and BE MORE! YOU ARE FIT FOR DUTY! YOU ARE FIT FOR...

06-05-2018 Tuesday BUILD Workout

Jun 5, 2018 | Build

BUILD A1) PULLUP 5X MAX REPS A2) DECLINE PUSH UP 5X12 B1) 1 ARM ROW 4X10 EA B2) DB BENCH 4X15 B3) PULLAPART 4X20 B4) DB BENT OVER FLYS 4X15

06-05-2018 Tuesday TAC FIT WOD

Jun 5, 2018 | TacFit

STRENGTH WOD: A) PUSH PRESS 5X5 WOD: COMPLETE FOR TIME: B1) DB THRUSTERS X21 B2) RUN X 400M B3) DB THRUSTERS X18 B4) RUN X 400M B5) DB THRUSTERS X15 B6) RUN X 400M *Record your results on the TrainHeroic...

YOU WIN OR YOU LEARN

Jun 4, 2018 | Focus, Weekly Gameplan

YOU WIN OR YOU LEARN! In the FIT FIRST RESPONDER Book – CHAPTER 9,  Coach JC inspires and motivates you to WIN OR… LEARN, you don’t lose. Here at Fit First Responders we teach you how to LEARN from a “LOSING” situation in life that you have...

06-04-2018 Monday TAC FIT WOD

Jun 4, 2018 | TacFit

WOD 5 ROUNDS OF: WALL SITS X:60 SEC PLANK HOLD X:60 SEC JUMPING JACKS (MAX REPS) X :60 SEC *Record your results on TrainHeroic App

06-04-2018 Monday Strength & Conditioning Workout

Jun 4, 2018 | Fitness

STRENGTH A] SQUATS (BB/KB) 3X8 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...