09-03-2019 Tuesday TAC FIT WOD
STRENGTH WOD
15 MINS OF:
- SPLIT JERKS 5X3 (WORK UP TO A HEAVY FINAL SET)
WOD
12 MIN AMRAP (AS MANY ROUNDS AS POSSIBLE) OF:
- ASSAULT BIKE 10 CALS FOR MEN / 8 CALS FOR WOMEN (OR) 200 METER SPRINTS
- 12 PULL UPS (OR) 36 BAND PULL DOWNS
- 15 WALL BALLS (OR) 15 DB SQUAT TO PRESSES
UPPER BODY BUILD WORKOUT
- A1) BARBELL BENCH PRESS 4X15 @45% OF 1RM
- A2) DB BENCH PRESS 4X7 @70% OF 1RM
- B1) EZ BAR CURLS 3X5 (1 AND 1/2 REPS)
- B2) TRICEP SINGLE ARM OH EXT 3X8 EACH ARM
- C1)CHIN-UP 3XMAX REPS
- C2) HANG MUSCLE CLEAN TO OH PRESS 3X10
- C3) DB FRONT DELT RAISE 3X10
- C4) SOTS PRESS 3X5
- D) 100 PUSH-UPS AS FAST AS POSSIBLE
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Your NUTRITION recipe of the week: Roasted Cauliflower and Chickpea Tacos
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 Roasted Cauliflower and Chickpea Tacos . Where is my lean protein? Where are my veggies? Ingredients: For the Tacos:...
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