05-24-2018 TAC FIT WOD

May 24, 2018 | TacFit

STRENGTH WOD CLEAN PULLS 3X3 SNATCH PULLS 3X3 WOD RUN (or ROW) X400 METERS 30-20-10 reps of the following: OVERHEAD LUNGE @ 45/25 LBS KB RUSSIAN TWIST @55/35 LBS RUN (or ROW) X400...

05-24-2018 Thursday BURN Workout

May 24, 2018 | Build

MAX ROUNDS 30 MINUTES: 1) MB SQUAT X20 50 YD SHUTTLE RUN 2) MB PRESS X20 50 YD SHUTTLE RUN 3) MB CHOP X10 EA 50 YD SHUTTLE RUN 4) MB LUNGE X10 EA 50 YD SHUTTLE RUN 5) MB RUSSIAN TWIST X10 EA 50 YD SHUTTLE RUN MAX ROUNDS 30 MINUTES *50 YD SHUTTLE = 25 YDS DOWN &...

05-23-2018 Wednesday Workout

May 23, 2018 | Fitness

A] BENCH PRESS (BB/DB) 5X12 B1] ISO PUSHUP 3X5 @10s B2] BAND BENT ROW 3 SETS C1] CG PUSHUPS X10 C2] BAND RAISE X15 C3] SUITCASES X20 MAX ROUNDS 6 MINUTES FINISHER D] 100 YD SHUTTLES MAX ROUNDS 7-10...

05-23-2018 Wednesday WOD

May 23, 2018 | TacFit

1 ROUND FOR TIME: A1) ROW (Concept 2 Rower) x500 METERS A2) GOBLET SQUATS X15 (HEAVY) A3) ASSAULT BIKE X15 KCAL A4) TIRE FLIPS X20 A5) ROW (Concept 2 Rower) x500 METERS  

Denise Henry says FFR is Her Home and Her Family

May 22, 2018 | A Hero's Testimony

Denise Henry doesn’t really want to share her age…..but let’s say she is over 30 under 50! Denise is a Sergeant for the Creek Nation Lighthorse Police Department and also holds a Cross Commission as a Tulsa Police Officer. She has been a part of Fit First Responders...

05-22-2018 Tuesday TAC FIT WOD

May 22, 2018 | TacFit

A) EMOM (Every Minute On the Minute) SPRINTS X 100 METERS B) Complete 5 ROUNDS FOR TIME: PULL-UPS       X10 BOX JUMPS    X15 PUSH-PRESS X20 *Record your time on the TRAINHEROIC...

05-22-2018 Tuesday BUILD Workout

May 22, 2018 | Build

ARM BLASTER A1 )BB CURL 10X10 A2) BAND PUSHDOWN 10X15 B1) 1 ARM KB CURL 4X8 EA B2) DIPS 4X20 B3) KICKBACKS 4X25 FINISHER C) PUSHUPS X100 AS FEW SETS AS...

05-21-2018 Monday S&C Workout

May 21, 2018 | Fitness

STRENGTH A] DEADLIFT (TB/BB) 5X12 B1] ISO SQUAT 3X5 @15 sec B2] BAND HIGH PULL 3 SETS C1] SL RDL X10 EA C2] FACEPULL X15 C3] RUSSIAN TWIST X20T MAX ROUNDS 6 MINUTES FINISHER D] REVERSE SLED (+90#) MAX ROUNDS 7-10...

GET BACK IN THE GAME!

May 21, 2018 | Focus, Weekly Gameplan

GET BACK IN THE GAME In the FIT FIRST RESPONDER Book – CHAPTER 7,  Coach JC inspires and motivates you to GET BACK IN THE GAME. Here at Fit First Responders we CHALLENGE you. No matter the failures or setbacks you’ve experienced, it’s not too late! ACTION...