Jul 6, 2018 | Fitness
HERO Ronald Paul Bucca (May 6, 1954 – September 11, 2001) A New York City Fire Department Marshal killed during the September 11 attacks. He is the only fire marshal in the history of the New York City Fire Department to be killed in the line of duty. After responding...
Jul 5, 2018 | Fitness
STRENGTH A) OVER HEAD PRESS 3X6 B1) DB SINGLE ARM UPRIGHT ROW 3X10 EA B2) KB ALTERNATING ROW 3X10 EA MAX ROUNDS IN 7 MINUTES OF: C1) DB HAMMER CURLS X10 C2) TRICEP PRESS DOWN X20 C3) BAR BELL FRONT RAISE X10 FINISHER MAX ROUNDS IN 8 MINUTES OF: 1)...
Jul 4, 2018 | Fitness
PARTNER WORKOUT: 1) REQUIRES 2 PEOPLE 2) BREAK DOWN THE REPS BETWEEN BOTH PARTNERS (EX. PARTNER1 DO 50 REPS, PARTNER2 DO 50 REPS) 3) BOTH ATHLETES COMPLETE ALL 100 REPS OF AN EXERCISE BEFORE MOVING ON TO THE NEXT EXERCISE 4) COMPLETE 100 REPS TOTAL (BETWEEN BOTH...
Jul 2, 2018 | Fitness
STRENGTH A) BACK SQUAT 3X6 (INCLUDE A WARM UP SET WITH MODERATE WEIGHT OF 8-10 REPS) B1) DB WALKING LUNGE 3X10 EACH LEG B2) 3 WAY CHIN-UPS 3X6 WITH :04 SEC NEGATIVE C1) GLUTE-HAM-RAISE X8 C2) DB BENT OVER REVERSE FLIES X12 C3) HANGING TOES-TO-BAR X8 MAX ROUNDS IN 7...
Jun 29, 2018 | Fitness
5 MINUTE BLAST MAX ROUNDS IN 5 MINUTES OF: STAR JUMPS X10 WIDEOUTS X10 HIGH KNEES X10 FFR RED FRIDAY CIRCUIT MAX REPS FOR :30 SEC AT EACH STATION W/ TOTAL OF 3 ROUNDS: 1. MB SQUAT TO TRIPLE EXTENSION SLAM 2. PLANK JACKS 3. KB SWING 4. BAND UPRIGHT ROW JACK FINISHER...
Jun 27, 2018 | Fitness
STRENGTH A) BENCH PRESS 4X8 B1) DB INCLINE BENCH PRESS 3X10 B2) BB BENT OVER ROW 3X10 C1) PUSH-UPS X10 C2) 2 WAY PLATE RAISE (FRONT & LATERAL) X10 C3) AB WHEEL ROLL-OUT X10 MAX ROUNDS IN 7 MINS FINISHER D) 150 YD SHUTTLE RUN MAX ROUNDS 7-10...
