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 Summertime Watermelon Tacos, Where are my veggies? Where is my protein? Ingredients: 4 cups of seedless watermelon ½...
A) 5 MINUTE BLAST 1. MOUNTAIN CLIMBERS 2. BODYBUILDERS EACH EXERCISE WILL BE PERFORMED FOR 30s ON THE COACHES WHISTLE. 5 ROUNDS OF EACH EXERCISE B) FFR STRONG CIRCUIT 1. WALLSIT MB PRESS 2. VS PIKES 3. MB HIGH KNEES 4. KB SQUAT 5. BAND CURL :45 WORK/:15 TRANSITION 5...
STRENGTH A) OVERHEAD PRESS (BB/KB) 5X12 B1) TEMPO PUSHUP 3X8 (3/1/3/X) B2) BAND ROW 3 SETS x MAX REPS in 60 sec CONDITIONING C1) BAND PUSHDOWNS X15 C2) BAND CURLS X15 C3) MB TOE TOUCHES X20 MAX ROUNDS 6 MINUTES FINISHER D] 60 YD SHUTTLES (RUN) MAX ROUNDS 7-10...
WEEK 6 BUILD A1] BB CURL 10X10 A2] BAND PUSHDOWN 10X15 B1] 1 ARM KB CURL 4X8 EA B2] DIPS 4X20 B2] KICKBACKS 4X25 C] PUSHUPS X100 AS FEW SETS AS POSSIBLE
In the FIT FIRST RESPONDER Book – CHAPTER 6, Coach JC inspires and motivates you to WIN THE DAY. Here at Fit First Responders we CHALLENGE you to execute your GAME PLAN. ACTION STEP: What is that one, simple, disciplined thing that you will do each and EVERY...
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 The Killer Kale Smoothie, Where are my veggies? Ingredients: Handful of organic frozen blueberries About a cup or 5...
Active Recovery *active recovery workouts are less intense and have less volume. The key to active recovery is still activating body muscles with very minimal intensity and work capacity. (ex. walking, jogging, swimming, cycling, hiking,...
