07-05-2019 RED FRIDAY Strength & Conditioning Workout
DELOAD WORKOUT A] 5 MINUTE BLAST INSTRUCTIONS: ASCEND UP THE LADDER, EVERY ROUND YOU INCREASE BY 1 REP, GO AS HIGH AS YOU CAN UP THE LADDER IN 5 MINS SQUAT JUMPS PUSH UPS (EXAMPLE: ROUND 1= 1 SQUAT JUMP- 1 PUSH UP, ROUND 2= 2 SQUAT JUMPS- 2 PUSH UPS, ROUND 3= 3...07-2-2019 Tuesday TAC FIT WOD
STRENGTH WOD OVERHEAD SQUAT 5X3 BEHIND THE NECK PRESS 5X3 WOD 5 ROUNDS FOR TIME OF: 10 SIT-UPS 10 HANDSTAND PUSH-UPS 15/10 CALS ON ASSAULT BIKE 10 BURPEES...07–1-2019 Monday Strength & Conditioning Workout
DELOAD WORKOUT A] 400 METER RUN B1] FRONT SQUAT 5X5 @ 50% OF YOUR 1 REP MAX B2] PULL-UPS 5X5 C1] OVERHEAD WALKING LUNGE WITH 45/25 LBS 3X40 YARDS C2] PLANK IN AND OUTS 3X20 C3] WALL BALLS 1X40 D] 400 METER RUN...06-28-2019 RED FRIDAY Strength & Conditioning Workout
POSTERIOR CHAIN DEVELOPMENT STRENGTH A1] DEADLIFTS 5X2 A2] BAND PULL-APARTS 5X15 B1] SEAL ROWS 4X10 B2] WEIGHTED SUPERMAN HOLDS 4X :30 SECS C1] INVERTED ROWS 4X10 C2] DB ROMANIAN DEADLIFTS 4X12 FINISHER AS MANY ROUNDS AS POSSIBLE IN 10 MINS 30 BODY...FIT FOR DUTY. FIT FOR LIFE. Video cast with Special Guest Coach Wade
In this episode we talk with our very own team member, Coach Wade Van Pelt. Coach Wade dives deep into what it means to live up to high standards and develop personal INTEGRITY. Coach Wade talks about the very deep and devastating personal death of his brother,...06-27-2019 Thursday TAC FIT WOD
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINUTES OF: 3 SNATCH PULLS + 2 HANG SNATCHES WOD WOD 1: AS MANY ROUNDS AS POSSIBLE IN 5 MINUTES OF: 5 PUSH-PRESSES @95/65 LBS 10 WALL BALLS 2 MINS OF RECOVERY WOD 2: AS MANY ROUNDS AS POSSIBLE IN 5 MINUTES OF: 5 HANG...06-26-2019 Wednesday Strength & Conditioning Workout
UPPER BODY STRENGTH A1] BENCH PRESS 5X2 A2] BAND PRESSDOWNS 5X12 B1] DUMBBELL OVERHEAD TRICEP EXTENSION 4X12 B2] DUMBBELL REVERSE CURLS 4X10 C1] DUMBBELL ARNOLD PRESS 4X10 C2] BAND FLIES 4X12 FINISHER 20 PUSH-UPS – 1 SIT-UP 19 PUSH-UPS – 2...06-25-2019 Tuesday TAC FIT WOD
STRENGTH WOD EVERY MINUTE ON THE MINUTE FOR 10 MINS: 3 POSITION CLEANS + 2 SPLIT JERKS SKILL POSITION 1: CLEAN FROM THE HIGH HANG POSITION (HIPS) POSITION 2: CLEAN FROM THE HANG POSITION (RIGHT ABOVE THE KNEE CAP) POSITION 3: CLEAN FROM THE FLOOR POSITION (GROUND)...Your NUTRITION recipe of the week: Chicken Caprese
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 Chicken Caprese. Where are my healthy fats? Where is my lean protein? Ingredients: 4 (5-6 ounce)...
