FIT FOR DUTY.FIT FOR LIFE. VideoCast with Trooper Sarah Rencken
On this Episode we talk with Oklahoma Highway Patrol’s Trooper Sarah Rencken. We talk about MINDSET and the STRESS of law enforcement, and how to COPE with the responsibilities of leadership on and off duty. Trooper Rencken is a 6 year veteran trooper who...Introducing TrainHeroic to FIT FIRST RESPONDERS! This app allows you to access your workouts on-the-go! It’s a great tool for your arsenal! Be more FIT FOR DUTY and FIT FOR LIFE. Download and use! iOS users: https://itunes.apple.com/us/app/trainheroic/id955074569?mt=8...
06-10-2019 Monday Strength & Conditioning Workout
STRENGTH A] FRONT SQUAT 5X3 B1] 1.1/4 KB GOBLET SQUAT 4X8 B2] DB LATERAL LUNGE 4X8 EACH LEG C1] BARBELL REVERSE LUNGE 4X8 EACH LEG C2] HANGING LEG RAISE 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 12 MINS OF: 200 METER BURDEN RUN (RUN WITH WEIGHT [VEST,...Cauliflower Hash Brown Egg Cups
Today we have a WINNING recipe for you so that you can be Fit for Duty in your nutrition and Fit for life! Today’s WINNING recipe to meet Coach JC’s 10 WINNING Habits is Cauliflower Hash Brown Egg Cups. Where are my veggies? Where is my lean protein? Ingredients: 2...06-07-2019 RED FRIDAY Strength & Conditioning Workout
STRENTH A] DEADLIFT WITH 5 SECOND PAUSE 5X5 B1] ROWER 4X200 METERS B2] DOUBLE KB FRONT RACK HOLDS 4X:45 B3] DB ROMANIAN DEADLIFT 4X12 B4] WIDE GRIP PULL-UPS 4X6 FINISHER PARTNER BARBELL COMPLEX BENT OVER ROW ROMANIAN DEADLIFT HANG CLEAN REVERSE LUNGE (EACH...06-05-2019 Wednesday Strength & Conditioning Workout
STRENGTH A] BENCH PRESS 5X5 (W/ 5 SECOND PAUSE IN THE HOLE) B1] TRICEP KICKBACK 4X12 B2] MED-BALL PUSH-UP 4X12 C1] DB FLY 4X10 C2] SPLIT STANCE PALLOF PRESS 4X10 FINISHER 4 MIN TABATAS X3 PUSH-UPS :20/:10 FOR 8 ROUNDS ASSAULT BIKE :20/:10 FOR 8 ROUNDS...ARE YOU A PLAYER?
ARE YOU A PLAYER? In the FIT FIRST RESPONDER Book – CHAPTER 11, Coach JC inspires and motivates you to BE A TEAM PLAYER! Also BE A PLAYER IN YOUR OWN GAME OF LIFE! Here at Fit First Responders we teach you how become less SELFISH and more SELFLESS! A first responder...05-08-2019 Wednesday Strength & Conditioning Workout
STRENGTH A1] 21’s BICEP CURL 4X21 A2] BAND TRICEP PRESSDOWN 4X15 B1] DB ROLLING TRICEP EXT. 4X12 B2] BAND HAMMER CURLS 4X20 C] TABATA: 20 SEC WORK / 10 SEC RECOVER 3 ROUNDS OF TABATA – PUSH-UPS – SHOULDER TAPS – PUSH-UP ISO HOLD...05-07-2019 Tuesday TAC FIT WOD
STRENGTH WOD EMOM (EVERY MINUTE ON THE MINUTE) X10 MINS X2 SNATCH PRESSES + X3 OVERHEAD SQUATS WOD 4 ROUNDS FOR TIME OF: 400 METER RUN 15 PUSH-PRESSES @ 95/65 LBS 12 TOES TO...
