09-06-2019 RED FRIDAY Strength & Conditioning Workout

5 MINUTE BLAST MAX ROUNDS IN 5 MINS OF: PUSHUPS X10 MOUNTAIN CLIMBERS X10 LEG RAISES X10 FFR STRENGTH & CONDITIONING CIRCUIT 3 ROUNDS / :45 SECS EACH STATION / MAX REPS  WALL SIT + MB HOLD  VALSLIDE CROSS BODY MOUNTAIN CLIMBERS  KB SQUATS  BAND PRESS FINISHER...

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...

Whats your WHY?

  In the FIT FIRST RESPONDER Book – CHAPTER 3,  Coach JC inspires and motivates to figure out your WHY! Whats your...

09-02-2019 Monday Labor Day Workout

LABOR DAY LOVE WORKOUT! 5 MIN BLAST: PARTNER WORKOUT (IF POSSIBLE): X10 MT CLIMBERS(5 EACH SIDE) + X1 TUCK JUMP COMPLETE MAX REPS IN 5 MINS THE TABATAS: TABATA A: – COMPLETE 3 ROUNDS OF THE FOLLOWING: :20 SEC MAX REPS HAND RELEASE PUSH-UPS :10 SEC RECOVERY :20...

08-30-2019 RED FRIDAY Strength & Conditioning Workout

FFR RED FRIDAY CHALLENGE 5 MINUTE BLAST SPEED BURPEE X :30 SEC MAX REPS SPLIT SQUAT JUMPS X :30 SEC MAX REPS FFR STRONG CIRCUIT 5 ROUNDS OF THE FOLLOWING :45 SECS EACH STATION: ROWER ASSAULT BIKE KB SWING (ALTERNATING ONE ARM) MB HIGH KNEES FINISHER LADDER DOWN AND...