06-24-2019 Monday Strength & Conditioning Workout
LOWER BODY DAY STRENGTH A] BACK SQUAT 5X2 (GO AS HEAVY AS POSSIBLE) B1] DOUBLE KB FRONT SQUAT 4X8 B2] LATERAL LEG RAISES 4X10 EACH LEG B3] PLYO STEP-UPS 4X8 EACH LEG C] DUMBBELL LUNGE WALK 1X100 (TOTAL) FINISHER AS MANY ROUNDS AS POSSIBLE IN 7 MINS: 15...06-20-2019 Thursday TAC FIT WOD
STRENGTH WOD A] SNATCH BALANCE 5X3 B] MUSCLE SNATCH 5X3 WOD REPS: 15-12-9-6-3 KB DEADLIFT @88/53 LBS KB BENT OVER ROW @88/53 LBS KB PUSH-UPS06-18-2019 Tuesday TAC FIT WOD
STRENGTH WOD REPS: 10-20-30-40-50-40-30-20-10 DOUBLE UNDER JUMP ROPE (SINGLES JUMPS MULTIPLY THE REPS) WOD 4 ROUNDS 10 HANG CLEANS 15 BOX JUMPS 20 SHOULDER TO...06-19-2019 Wednesday Strength & Conditioning Workout
STRENGTH A] BENCH PRESS 5X3 B1] SINGLE ARM DB FLOOR PRESS 4X8 EACH ARM B2] OVER SHOULDER MED BALL TOSS 4X5 EACH SIDE C1] ASSAULT BIKE (ARM ONLY) 4X :30 SECS C2] DB PULL OVER 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 10 MINS OF: HAND STAND PUSH-UPS X5...06-17-2019 Monday Strength & Conditioning Workout
STRENGTH A] BACK SQAUT 5X3 B1] BOX STEP OVER 4X12 B2] DB SQUAT CLEAN 4X10 C1] SINGLE ARM KB SQUAT 4X5 EACH SIDE C2] VALSLIDE LEG CURLS 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN X10 MINS ASSAULT BIKE X8 CALS MB SLAMS X10 REVERSE PROWLER PUSHES X20 YARDS...06-14-2019 RED FRIDAY Strength & Conditioning Workout
STRENGTH A] RACK PULLS 4X8 B] INCLINE I’S Y’S T’S 3X10 EACH C1] REVERSE SLED DRAG ROWS 4X20 YDS C2] KB DEADLIFTS 4X10 FINISHER 9 MINUTES OF GREATNESS 1 MIN-MAX REPS OF THE FOLLOWING: PULL-UPS SIT-UPS DB SQUAT TO PRESS MOUNTAIN CLIMBERS PUSH-UPS LUNGES DB...Denise Henry says FFR is her home and her family!
Denise Henry doesn’t really want to share her age…..but let’s say she is over 30 under 55! Denise was a Sergeant for the Creek Nation Lighthorse Police Department and now serves as a police officer for the Catoosa Police department, and also holds a Cross Commission...06-13-2009 Thursday TAC FIT WOD
STRENGTH WOD EMOM X12 MINS 10 SUMO STANCE GOOD MORNINGS 5 HANG SQUAT CLEANS + 2 SPLIT JERKS WOD 5 ROUNDS 10 KB SWINGS 8 PUSH-UPS 6 BURPEES 2 WALL...06-12-2019 Wednesday Strength & Conditioning Workout
STRENGTH A] CLOSE-GRIP BENCH PRESS 4X8 B1] SINGLE ARM DB CURL 4X8 EACH B2] BANDED PUSH-UP 4X10 C] PARTNER BARBELL CURL BURNOUT 1X 5 MINS (YOU MAX OUT ON REPS AND HAND THE BAR TO PARTNER UNTIL THEY BURN OUT. GO BACK AND FORTH FOR 5 MINS STRAIGHT) D]...
