10-8 Fitness
10-8 Fitness
Functional Fitness, Law Enforcement, First Responders, Tactical / Military, General Fitness, Women's TrainingAt 10-8 Fitness, our mission is more than just fitness; it's a commitment to enhancing the lives of the people who protect and serve our communities every day. We believe that a healthy body and mind are essential tools for those in demanding professions, and we strive to provide a team environment that fosters growth, community, and wellness.
We offer innovative fitness solutions, and a supportive network of trainers and peers. We empower our members to not only meet their professional demands but to thrive in their personal lives as well. Fitness is not a one size fits all approach. 10-8 Fitness incorporates multiple modes of fitness to keep you functional, strong, and mobile.
Jion us in our mission to create a stronger, healthier, and more resilient community of HEROS!
MOBILITY
A
Mobility
2 rounds @ 8-10 reps each Groin Drift Hip airplanes Shin box rotations Pass-through
B1
Push-Up
3 x 10
B2
Box Jump
3 x 10
B3
Plank Saw
3 x 10
C1
DB Bench Press
3 x 10
C2
DB Push Press
3 x 10
C3
V-Ups
3 x 20
ALL OUT
D
Extra Credit
6 x 30ft Sled push Alt: 5 min AMRAP 100M Sprint 10 Push-Ups
Mobility
A
Mobility
2 Rounds 8-10 reps each Hip rock backs Groin drift Cat Camel pass-through Lateral lunge
PREP
B
2 Rounds 400m row/ Run 10 Push-ups 10 Air squats 3 burpees
C1
Pull-Up
3 x 10
C2
Goblet Squat
3 x 10
C3
DB Bicep Curls
3 x 10
D1
Single leg bent row
3 x 10
D2
Lat Pulldown
3 x 10
D3
Alternating DB Hammer Curl
3 x 10
All Out
E
Extra Credit
5 min METCON AMRAP 100M Sprint 10 Push-Ups 10 Squats
Mobility
A
Mobility
2 rounds @ 8-10 reps each Groin Drift Hip airplanes Shin box rotations Pass-through
Prep
B
Prep
2 Rounds 500m Row/ Run / Ski ERG / Bike 60 yd Suitcase carry 10 RDL empty bar/ PVC pipe or band 10 squats 10 Push-ups
C1
Back Squat
3 x 10
C2
Romanian Deadlift
3 x 10
C3
Goblet Carry
3 x 30
D1
DB Reverse Lunge (Front Foot Elevated)
3 x 10
D2
Single leg squat to bench
3 x 10
D3
DB Lateral Raise
3 x 10
All out
E
Extra Credit
6 x 30ft Sled pull Alt: 5 min AMRAP 100M Sprint 10 Push-Ups
MOBILITY
A
Mobility
2 Rounds @ 8 reps each Groin drift Hip hikes (L/R) Hip walk outs Banded pull apart Pass-through
PREP
B
Prep
2 Rounds @ 8 reps each 500M Row/ Run/ Bike 10 Deadlift (empty bar or light DB) 10 press 10 squats
C1
Bent Over Row
3 x 10
C2
Deadlift
3 x 10
C3
Tricep Dips
3 x 15
D1
Incline DB Bench Press
3 x 10
D2
Goblet Lateral Lunge
3 x 10
D3
TRX Biceps Curl
3 x 10
ALL OUT
E
Extra Credit
5 min METCON AMRAP 100M Sprint 10 wall balls 10 KB swings 10 Push-ups
Conditioning
A
Mobility
2 rounds @ 8-10 reps each Groin Drift Hip airplanes Shin box rotations Pass-through
PREP
B
PREP
2 rounds 200 M Jog (add butt kickers /high knees) 10 Squats 5 pushups 3 burpees
METCON
C
METCON
800M Run, then: 15 rounds of: 3 Pull Ups (Alt: Ring rows or TRX rows ) 6 Pushups 9 Air Squats, then: 800M Run * Wear a weighted vest or duty vest*
Jara Namer
Veteran, Law Enforcement Professional, Certified Personal Trainer, and EMT Jara isn't just a trainer; she's a veteran and an occupational athlete who has been in your shoes. Fitness has been a significant part of Jara's life for many years, allowing her to push herself to achieve physical goals and maintain mental well-being.
At 10-8 Fitness, our mission is more than just fitness; it's a commitment to enhancing the lives of those who protect and serve our communities every day. We believe that a healthy body and mind are essential tools for those in demanding professions. 10-8
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10-8 Fitness
10-8 Fitness
10-8 Fitness
