#fit4service

[shakachon]

Catching up on hero WOD This dedicated to Lance Corporal Herrera!!! Complete 2 Rounds of the following exercises for time (All-Out Effort): 1. 222-meter sprint 2. Push Ups, 22 Reps 3. Box Jumps (24” box or Jump Squats), 22 Reps 4. Pull Ups, 22 Reps - used #Equalizer 5. V Ups or Sit Ups, 22 Reps 6. Burpees, 22 Reps 7. Pistol Squats, 22 total Reps (11 each side) - did box pistols (past injuries) 8. Mountain Climbers, 22 Reps, 4-count 9. Bear Crawl, 22 meters (11 meters forward &11 meters backwards) 10. Standing Long Jumps, 22 Reps 11. Flutter Kicks, 22 Reps, 4-count #Fit4Service #Fit4Duty #Fit4Ohana #AlwaysCan  #FitPastor #HIIT #Training #movement #workout #FitOfficer #FitDeputy #FitCop #FitLEO #FitFireighter #FitChaplain #FitFrontline #ThinBlueLine #FitBlueLine Patreon.com/michaelchon @rockymountaintaco @junkbrands https://www.instagram.com/p/CG34bW3HGip/?igshid=kgvwr01mw8k6

[shakachon]

#Tabata #Couplet #barefoot #bodyweight Use a #Tabata timer In each round, do each exercise 4x each. Total 8x Ex. Pushup then squat then pushup then squat etc. R1 * Prisoner lunges * Bear crawl R2 * Broad jump * Side gorilla crawl R3 * Plank sidewalks * Gorilla crawl R4 * Pushup shoulder taps * Air squats R5 * Inchworm * Sit thru #Fit4Service #Fit4Duty #Fit4Ohana #AlwaysCan #FitPastor #HIIT #Training #movement #workout #FitOfficer #FitDeputy #FitCop #FitLEO #FitFireighter #FitChaplain #FitFrontline #ThinBlueLine #FitBlueLine Patreon.com/michaelchon (at Grand County, Colorado) https://www.instagram.com/p/CDaofdbpGRA/?igshid=cf9asgqxi14y

[shakachon]

4 mile daddy daughter hike then... gladiator metabolic WOD R1 * KB deadlift 90 secs * Rest 45 secs * Pushup climbers 90 secs * Rest 45 sec * Windmills 90 secs * Rest 45 sec * WM 90 secs * Rest 45 sec * PW rollouts 90 secs #Fit4Service #Fit4Duty #Fit4Ohana #AlwaysCan #FitPastor #HIIT #Training #movement #workout #FitOfficer #FitDeputy #FitCop #FitLEO #FitFireighter #FitChaplain #FitFrontline #ThinBlueLine #FitBlueLine Patreon.com/michaelchon (at Gypsum, Colorado) https://www.instagram.com/p/CDNmyV4poJB/?igshid=1xufcrc0b5ke7

[shakachon]

Gave this timer a try. Quick gladiator metabolic WOD * #Kettlebell #KB burpee snatch 90 secs * Rest 45 secs * KB burpee jump * Rest 45 sec * KB head crushers * Rest 45 sec * KB alt swing * Rest 45 sec * KB snatch overhead lunge #corona sucks #Fit4Service #Fit4Duty #Fit4Ohana #AlwaysCan #FitPastor #HIIT #Training #movement #workout #FitOfficer #FitDeputy #FitCop #FitLEO #FitFireighter #FitChaplain #FitFrontline #ThinBlueLine #FitBlueLine Patreon.com/michaelchon (at Gypsum, Colorado) https://www.instagram.com/p/CDLGPC2pFGA/?igshid=1aj7ifnvrpns4

[shakachon]

Give this a try. #Sprints + #Movements 5 rounds AFAP Sprints * 40-50 yards (manhole to manhole is about 50 yds) Movement * 10 tire flips + * 10 yards tire carry + * 10 Sledgehammer each side + * 10 yards gorilla hula hoops + * 10 yards reverse crawl + * 10 ballistic #Kettlebell #KB rows #Fit4Service #Fit4Duty #Fit4Ohana #AlwaysCan #FitPastor #FitOfficer #FitDeputy #FitCop #FitLEO #FitFireighter #FitChaplain #FitFrontline #ThinBlueLine #FitBlueLine #LEO #Firefighter #Officer #Cop #Vail #Fat #Fit (at Gypsum, Colorado) https://www.instagram.com/p/CBmQ5jPJJgR/?igshid=1ubz8td0frsbm

[shakachon]

Quick workout Try this 1 mile * 1/4 mile (barefoot) run then * 20 sit thrus . . . . . . #Fit4Service #Fit4Duty #Fit4Ohana #AlwaysCan #FitPastor #HIIT #Training #movement #workout #FitOfficer #FitDeputy #FitCop #FitLEO #FitFireighter #FitChaplain #FitFrontline #ThinBlueLine #FitBlueLine Patreon.com/michaelchon (at Gypsum, Colorado) https://www.instagram.com/p/CAHN8Nlpw34/?igshid=1682xjs2layrw

[shakachon]

Enjoying God's beauty and taking care of the temple. Give this a try. #Sprints + #Movements 10 rounds AFAP Sprints * 40-50 yards (manhole to manhole is about 50 yds) then... Movement * 5 pushup jacks 5 jump squats 5 burpees Side shuffle back... Repeat This was brutal and fun. Hotter the day, harder it is. @jaybirdsport Vista earbuds @trainhylete shorts headband @rehband knee sleeves @injinji socks @reebok nanos #Fit4Service #Fit4Duty #Fit4Ohana #AlwaysCan #FitPastor #FitOfficer #FitDeputy #FitCop #FitLEO #FitFireighter #FitChaplain #FitFrontline #ThinBlueLine #FitBlueLine #LEO #Firefighter #Officer #Cop #Vail #Fat #Fit (at Gypsum, Colorado) https://www.instagram.com/p/B__AofeHp0H/?igshid=n6gxfcv22rbe

[shakachon]

Staying. At. It. Tire WOD 1 mile run 5 rounds AFAP * 20 yards tire flop (10 yard forward and back) * 20 yards tire carry (10 yard fwd and back) * 20 sledgehammer (10 left 10 right) * 10 broad jump sit thrus Find a large tire (got mine from a fire station) #police #fire #officer #firefighter #Fit4Service #Fit4Duty #Fit4Ohana #AlwaysCan #FitPastor #HIIT #Training #movement #workout #FitOfficer #FitDeputy #FitCop #FitLEO #FitFireighter #FitChaplain #FitFrontline #ThinBlueLine #FitBlueLine Patreon.com/michaelchon (at Gypsum, Colorado) https://www.instagram.com/p/B_8jpT4HBF7/?igshid=4kwc5o946784