10-8 Fitness
10-8 Fitness
Functional Fitness, Law Enforcement, First Responders, Tactical / Military, General Fitness, Women's Training, Tactical, Strength & Conditioning, Weightlifting, MobilityAt 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 reps each Squat T-Spine rotation Hip walk outs Push-up to Pike Shoulder Circles Banded pull-apart
Prep
B
PREP
2 Rounds 200m run/row/jog or (1Minute battle rope) 15 Squats 10 hand release push up 3 burpees
C1
Weighted push-up
3 x 8
C2
Deadlift
3 x 8
C3
V-up with plate
3 x 10
D1
Ring Rows
3 x 8
D2
Weighted Step Ups
3 x 10
D3
DB Woodchop
3 x 30
Extra Credit
E
Extra Credit
6 X 60ft Sled push or 1.5 Run for time
Mobility
A
Mobility
Mobility (2 rounds, 10 reps each): Seated T-Spine Rotation Glute Bridges Arm Circles push to pike Child's Pose Stretch
PREP
B
2 Rounds 200m row/run/ruck 10 thrusters 10 Russian twist 3 Burpees
C1
Lat Pulldown
3 x 8
C2
DB Reverse Lunge (Front Foot Elevated)
3 x 8
C3
TRX Face-pull
3 x 10
D1
Close Grip Bench Press
3 x 8
D2
Back Squat
3 x 10
D3
DB Shoulder Press
3 x 10
Extra Credit
E
Extra Credit
6 min EMOM (Every minute on the minute) 15 Kettlebell Swings 20 Russian Twists W/ KB or Ruck 0r 1.5 Run/Ruck
Mobility
A
Mobility
2 rounds @ 8-10 reps each Groin Drift Hip airplanes Hip Hikes Shin box rotations Half kneeling T-Spine Rotations Pass-through
Prep
B
Prep
2 Rounds 200m run/wlk/ruck/row 10 Hip Thrust 10 Bird dogs 10 Banded marches 5 Burpees
C1
Front Squat
3 x 10
C2
Box Jump
3 x 10
C3
TRX Tricep Extension
3 x 20
D1
Pull-Up
3 x 10
D2
Wall Balls
3 x 10
D3
DB Fly
3 x 10
Extra Credit
E
Extra Credit
1 mile Jog or: 20-minute walk
HERO 9/11 TRIBUTE
A
Hero 9/11 Tribute
Twin Towers Memorial WOD Run 2 miles 23 Strict Pull-up 343 air squats 37 push press 110/75 100 meter sled drag 180/135 -Stephin Siller was a New York Firefighter just getting off duty when the first plane hit the Twin Towers. Unable to drive into Manhattan, he put on all of his gear and ran 2 miles from Brooklyn to ground zero where he died in the rescue effort. 23 NYPD Officers died. They were tested with strick pull-ups. 343 New York Fire Fighters were killed . 37 New York Port Authority Officers were killed. A Port Authority canine names Sirus was killed. If a dog is going to save you, it will do so by dragging your body weight.
MOBILITY
A
Mobility
2 Rounds @ 8 reps each Frankenstein Hip Walk outs Half Kneeling T-Spine Rotation Single-Leg Glute Bridges Reverse Snow Angels Banded pull apart
PREP
B
Prep
Cardio blast Row/Bike/Run 1 minute light RPE 2-3 (Warm up) then: 15 Second blast 7-8 RPE Repeat 45 Second Rest RPE 2-3 Repete 4x with 1 minute cool down
C1
Half Kneeling landmine press
3 x 10
C2
Single Leg RDL
3 x 10
C3
Plank
3 x 0:45
D1
DB Snatch
3 x 12
D2
DB Lateral Step-Up
3 x 10
D3
Side Plank
3 x 0:45
EXTRA CREDIT
E
Extra Credit
Extra Credit (6-minute AMRAP Metcon): 1-minute broad jumps 15 V-Ups
Prep
A
Mobility
2 rounds @ 8-10 reps each Groin Drift Hip airplanes Shin box rotations Pass-through T-Spine rotations
B1
Burpee
6 x 5
B2
DB Thruster
12, 10, 8, 6, 4, 2
Extra Credit
C
Extra Credit
6 x 30ft Sled push
Recovery
A
Take 20 minutes Foam Roll Mobility (focus on hips and shoulder) Stretch / Dynamic stretching or Yoga 5 minutes of meditation or Pray (be grateful, be thankful) LEO alt: Today get in your discipline work. work on your arrest and control techniques. Check your gear and read a book on mindset. Find what grounds you today and take the time for it.
Run/ Walk
A
Set your goal. Mine is 3 miles on Sundys! walk/row/run today for an active rest. This will gear you up for the rest of the week!
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
