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Fitness | Fit First Responders

08-28-2019 Wednesday Strength & Conditioning Workout

Aug 28, 2019 | Fitness

UPPER BODY STRENGTH A] OVERHEAD PRESS (BB/KB) 4X12   B1] TEMPO PUSHUP 3X8 (3/1/X/0) B2] BAND ROW 3 SETS   MAX ROUNDS 6 MINUTES OF: C1] BAND PUSHDOWNS X15 C2] BAND CURLS X15 C3] MB TOE TOUCHES X20 FINISHER MAX ROUNDS 7-10 MINUTES OF: FARMER CARRY 40...

08-26-2019 Monday Strength & Conditioning Workout

Aug 26, 2019 | Fitness

LOWER BODY STRENGTH A] SQUATS (KB/BB) 4X12   B1] DB BULGARIAN SPLIT SQUAT 3 x 10 EACH LEG 
B2] PULL UPS 3X20 (OR) PULL DOWNS 3X20   MAX ROUNDS IN 6 MINS OF: C1] BAND GOODMORNING X15 C2] PULL APART X15 C3] SEATED DB CLEANS x10 FINISHER MAX ROUNDS IN 7-10 MINS...

08-23-2019 REF FRIDAY Strength & Conditioning Workout

Aug 23, 2019 | Fitness

CHALLENGE WORKOUT 5 MINUTE BLAST JUMPING JACKS X30 seconds STAR JUMPS x 30 seconds MAX REPS! 5 ROUNDS OF EACH FFR STRONG CIRCUIT 1. MB ROTAIONAL SLAMS 2. PLANK TRANSITIONS 3. KB SWING 4. BAND PRESS JACKS -5 ROUNDS @45sec Ea Station FINISHER BURPEE + SQUAT JUMP LADDER...

08-21-2019 Wednesday Strength & Conditioning Workout

Aug 21, 2019 | Fitness

UPPER BODY STRENGTH A] BENCH PRESS (BB/DB) 3X12   B1] INCLINE DB BENCH 3X10 B2] BAND BENT ROW 3XMAX REPS :30 SECS   C1] CG PUSHUPS X10 C2] BAND FRONT RAISE X15 C3] SUITCASES X20 MAX ROUNDS 6 MINUTES FINISHER D] 100 YD SHUTTLES RUN MAX ROUNDS 7-10...

08-19-2019 Monday Strength & Conditioning Workout

Aug 20, 2019 | Fitness

LOWER BODY STRENGTH A] DEADLIFT (TB/KB) 3X12   B1] ISO SQUAT 3X5 @15s B2] BAND HIGH PULL 3XMAX REPS :30 SECS   C1] DB RDL X10 C2] FACEPULL X15 C3] RUSSIAN TWIST X20 TOTAL MAX ROUNDS 6 MINUTES FINISHER D] REVERSE SLED DRAG (+90 LBS) MAX ROUNDS 7-10...

08-07-2019 Wednesday Strength & Conditioning Workout

Aug 7, 2019 | Fitness

UPPER BODY EMPHASIS STRENGTH  A] DUMBBELL/KETTLEBELL TEMPO OVERHEAD PRESS 3X10 (5/1/X/0)   B1] TEMPO PUSH-UPS 3X10 (3/1/X/0) B2] TEMPO SEATED BAND ROW 3X10 (3/1/X/30   MAX ROUNDS IN 6 MINS OF: 10 BAND CURLS 15 LATERAL DELT RAISE 20 TRICEP PRESSDOWNS FINISHER...