07-19-2019 RED FRIDAY Strength & Conditioning Workout
POSTERIOR CHAIN/ BACK THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE STRENGTH A] DEADLIFTS 10X10 (USE 55-60% OF YOUR MAX WEIGHT) B1] INCLINE DUMBBELL ROWS 3X10 B2]KETTLEBELL/DUMBBELL SHRUGS 3X10 B3] HEAVY BAND GOOD MORNINGS 3X10 FINISHER...07-18-2019 Thursday TAC FIT WOD
STRENGTH WOD 100 YARDS SANDBAG PULL-THROUGH (20 YARDS A SET) WOD (METABOLIC CONDITIONING) REPS: 10-8-6-4-2-4-6-8-10 OF: POWER CLEANS @95/65 LBS THRUSTERS @95/65 LBS BOX JUMPS @24/20...07-17-2019 Wednesday Strength & Conditioning Workout
UPPER BODY THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE STRENGTH A] BENCH PRESS 10X10 (USE 55-60% OF YOUR MAX WEIGHT) B1] DUMBBELL OVERHEAD PRESS 3X10 B2] 2 WAY RAISE 3X10 (10 FRONT / 10 LATERAL) B3] PLANK TRANSITIONS 3X10 FINISHER C]...07-16-2019 Tuesday TAC FIT WOD
STRENGTH WOD EVERY MINUTE ON THE MINUTE X10 MINS OF: 2 CLEAN HIGH PULLS + 2 TEMPO POWER CLEANS + 2 JERKS *TEMPO (4 SEC ASCEND FROM FLOOR TO POCKET THEN EXPLODE ONTO SHOULDERS) WOD (METABOLIC CONDITIONING) 10 MINS AS MANY ROUNDS AS POSSIBLE UP THE LADDER BY 2...07-15-2019 Monday Strength & Conditioning Workout
LOWER BODY THIS WORKOUT IS BASED ON A HYPERTROPHY (MUSCLE GROWTH/BUILDING) PHASE STRENGTH A] BACK SQUAT 10X10 (USE 55-60% OF YOUR MAX WEIGHT) B1] DUMBBELL REVERSE LUNGE 3X6 EACH LEG B2] LYING LEG RAISES 3X10 (USE WEIGHT AT FEET TO ADD RESISTANCE) B3] KETTLEBELL...07-12-2019 RED FRIDAY Strength & Conditioning Workout
STRENGTH DEAD LIFT MAX OUT A] DEADLIFT 1X1 @ MAX WEIGHT ( WORK UP TO MAX WEIGHT/ APPROX. 4-6 SETS OF 3-5 REPS) B1] DB ROMANIAN DEADLIFTS @3/3/3/0 TEMPO 3X8 B2] DB ALTERNATING BENT OVER ROW 3X8 EACH ARM B3] SEATED BENT OVER REAR DELT RAISE 3X10 FINISHER AS MANY...07-11-2019 Thursday TAC FIT WOD
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS OF: 1 POWER SNATCH + 1 OVERHEAD SQUAT 1 HANG SNATCH + 1 OVERHEAD SQUAT WOD 4 ROUNDS FOR TIME OF: 400 METER RUN 15 PUSH PRESSES @95/65 LBS 12 TOES TO BAR ( OR HANGING KNEES TO...Your NUTRITION recipe of the week: Tuna Avocado Egg Salad
Today we have a WINNING recipe for you so that you can be FIT FOR DUTY and FIT in your nutrition! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Tuna Avocado Egg Salad Ingredients: 1 (5 ounces) can tuna packed in water, drained and shredded with a fork...BE YOUR BEST!
BE YOUR BEST This week in the FIT FIRST RESPONDER Book – CHAPTER 13, Coach JC inspires and motivates you to BE YOUR BEST! DON’T LET THESE WORDS BARE MINIMAL WEIGHT! So many times in life we set a GOAL to be our best in EVERYTHING WE DO. But lets be real, a lot...
