FBCB Work

[For Time] 14:45
RPT: 8
RPD: 3
RPE: 6

FBCB work

Saturday I did the FBCB workout but I forgot to stop the clock :S I switched it up a bit everything I was doing with a 15lbs CB the first day I did with a 20lbs CB. Now I'm working!

Today my time was 16:27

Tacfit Firefighter CBFB started...

I decided to start the Tacfit Firefighter full body Clubbell workout. it looks like this....

Clubbbell Full Body Workout:

4 Rounds:
-Front Swing x 20 Repetitions
-Gamma Cast Squat x 10 Repetitions
-Clean to Order Squat x 5 Repetitions (Right and Left)
-Torch Press x 5 Repetitions
-Shoulder Cast x 5 Repetitions (Right and Left).
-Flag Press x 5 Repetitions

The goal is to complete 4 rounds in under 20 minutes.

The video
http://www.youtube.com/watch?v=_TNR1EJ1AKo


Yesterday I started it but had a bit of pain my right upper leg so I stopped short.

Today I completed it in 15:57

I used 15lbs for everything except for the swings and the flag press, for those I used 25lbs

Tacfit Whisky @ Delta/Gama

TACFIT SESSION REPORT [90/30X2]5

Exercise 1:
Flight 1 - 28 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 48 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[28]

Exercise 2:
Flight 1 - 11 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 25 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[11]

Exercise 3:
Flight 1 - 12 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 24 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[12]

Exercise 4:
Flight 1 - 18 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Flight 2 - 39 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
[18]

TACFIT SCORE: 69
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Tacfit Tango @ Delta/Gama

TACFIT SESSION REPORT [4/1X4]

Station 1:- Score 67 HRbpm: 0 RPT: 8 RPD: 2 RPE: 7

Station 2:- Score 0 HRbpm: 0 RPT: 8 RPD: 3 RPE: 7

Station 3:- Score 19 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6

Station 4:- Score 6 HRbpm: 0 RPT: 8 RPD: 3 RPE: 6

TACFIT SCORE: 92
Average RPT: 8.00
Average RPD: 2.75
Average RPE: 6.50

Tacfit Papa @ Gama Level

TACFIT SESSION REPORT [AMRAP]
TACFIT SCORE: 7

RPT: 8
RPD: 3
RPE: 8

Tacfit Oscar @ Delta/Gama

TACFIT SESSION REPORT [EMOTM]

Round 1: [1]
Round 2: [1]
Round 3: [1]
Round 4: [1]
Round 5: [1]
Round 6: [1]
Round 7: [1]
Round 8: [1]
Round 9: [1]
Round 10: [1]
Round 11: [1]
Round 12: [1]
Round 13: [1]
Round 14: [1]
Round 15: [1]
Round 16: [1]
Round 17: [1]
Round 18: [1]
Round 19: [1]
Round 20: [1]

TACFIT SCORE: 20
RPT: 8
RPD: 3
RPE: 8