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Fitness | Fit First Responders

12-24-2018 12 Days of Christmas Workout

Dec 24, 2018 | Fitness

For Time: 1 Sumo Deadlift High-Pull (75/55 lb)2 Thrusters (75/55 lb)3 Push Press (75/55 lb)4 Power Cleans (75/55 lb)5 Power Snatches (75/55 lb)6 Kettlebell Swings (53/35 lb)7 Pull-Ups8 Wall Balls (20/14 lb)9 Box Jumps (24/20 in)10 Double-Unders11 Burpees12 Overhead...

12-19-2018 Wednesday Strength & Conditioning Workout

Dec 18, 2018 | Fitness

STRENGTH A] BENCH PRESS 4X8 B1] DB ALT. FLOOR PRESS 4X10 B2] DB FLYS 4X10 C1] ASSAULT BIKE (ARMS ONLY) 4X:30 SEC C2] DIVE BOMBER PUSH-UPS 4X10 FINISHER AMRAP 7-12 MINS (AS MANY ROUNDS AS POSSIBLE) BAND CURLS X20 LATERAL RAISE X15 BATTLE ROPES X10 DOUBLES + X10...

12-17-2018 Monday Strength & Conditioning Workout

Dec 16, 2018 | Fitness

STRENGTH A] BACKSQUAT 4X8 B1] DB LEG CURLS 4X10 B2] BANDED SIDE-STEP WALK 4X20YDS (2 ROUNDS 1 DIRECTION, 2 THE OTHER) C1] OH SQUATS 4X10 C2] PULL-UPS 4X8 FINISHER DEADLIFTS x10,9,8,7,6,5,4,3,2,1 BOX JUMPS...

12-14-2018 RED FRIDAY Strength & Conditioning Workout

Dec 14, 2018 | Fitness

STRENGTH A] DEADLIFT EMOMX10 LADDER (10- ) ADD WEIGHT AS YOU GO DOWN B1] KB/DB SEAL ROWS 4X10 B2] WEIGHTED/BANDED BACK EXTENSIONS 4X15 C1] BB RDL 4X10 C2] KB SWINGS 4X20 FINISHER 10 CLEANS (FULL) 10 HANGING LEG RAISES 10 DB SQUAT TO PRESS (THRUSTERS) 10...

12-12-2018 Wednesday Strength & Conditioning Workout

Dec 12, 2018 | Fitness

STRENGTH A] BENCH EMOM X10 LADDER(1+) 65-70% B1] DB SEATED OH PRESS 4X10 B2] DB FRONT RAISE 4X10 B3] BUMPER PLATE SIT-UPS 4X10 C] BB PUSH-UPS 1XMAX, 3X ½ OF MAX FINISHER 20 WALL BALLS 20 SA DB OH WALKING LUNGES 200YD MB RUN AMRAP (AS MANY ROUNDS AS POSSIBLE) FOR 7-12...

12-10-2018 Monday Strength & Conditioning Workout

Dec 9, 2018 | Fitness

STRENGTH A] BACKSQUAT EMOM X10 LADDER (1+) 65-70% B1] DB SA OH SQUATS 4X8EA B2] VS REVERSE SNOW ANGELS 4X15 C1] BB SQUAT TO PRESS 4X10 C2] ASSAULT BIKE :30 FINISHER  REV SLED DRAG X20 YDS (HEAVY) DB SNATCHES X10 EA BAND CRUNCHES X15 AMRAP (AS MANY ROUNDS AS...