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STRENGTH A] FRONT SQUAT 5X5 W/ 5 SEC PAUSE EACH REP B1] DB LATERAL STEP UP 4X8 EACH LEG B2] KB REVERSE LUNGE 4X8 EACH LEG C1] HANGING L-SIT 4X :15 SECS C2] DB SNATCHES 4X8 EACH SIDE FINISHER AMRAP 7-14 MINS PLATE SLIDES X40 YDS DB SQUAT TO PRESS X15...
NO MORE EXCUSES In the FIT FIRST RESPONDER Book – CHAPTER 10, Coach JC inspires and motivates you to ELIMINATE EXCUSES! Here at Fit First Responders we teach you how eliminate excuses! A HERO never became a HERO by doing what the average person does. In order to be...
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 Mediterranean Boneless Pork Chops. Where is my lean protein? INGREDIENTS: 16 oz (8) thin sliced center cut boneless...
STRENGTH A] DEADLIFT 5X5 B1] SINGLE ARM LANDMINE ROW 4X8 EACH ARM B2] BAND PULL APART W/ 5 SEC HOLD 4X10 C1] SINGLE LEG RDL 4X8 EACH LEG C2] RUSSIAN KB SWING 4X16 FINISHER AMRAP – 7 MINS EACH FOR MAX ROUNDS AMPRAP #1 – 7 MINS 10 DEADLIFTS...
STRENGTH A] BENCH PRESS 5X5 B1] SINGLE ARM NEUTRAL GRIP DB PRESS 4X8 EACH ARM B2] DB TRICEP KICK BACKS 4X12 C1] DECLINE PUSH-UPS 4X12 C2] DB FLY 4X12 FINISHER AMRAP 7-12 MINS BAND BICEP CURLS X20 ASSAULT BIKE (ARMS ONLY) X :20 SECS BATTLE ROPES X10...
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 Spicy Grilled Shrimp. Where is my lean protein? Ingredients: 1/4 c. extra-virgin olive oil 6...
STRENGTH A1] BACK SQUAT 5X5 B1] DB STEP-UP 4X8 EACH LEG B2] BAND LATERAL WALK 2X20 YDS EACH SIDE C] 3 ROUND CIRCUIT 3 ROUNDS OF: WEIGHTED WALL SITS X :45 SECS RECOVER X :15 SECS BAND HAMSTRING CURLS X :45 SECS MAX REPS RECOVER X :15 SECS FINISHER LADDER DOWN FROM 10...
