Thu 09/19/24
Protocol: 8 Rounds with 60 sec rest
KB 2H Complex (alternate reps every round...8,7,6,5,4,3,2 to 2,3,4,5,6,7,8)
Deadlift x8
Clean to Rack x7
Rack Squat x6
Push Press x5
Rack Lunges x4
Swings x3
Push Ups x2
Thu 09/19/24
Protocol: 8 Rounds with 60 sec rest
KB 2H Complex (alternate reps every round...8,7,6,5,4,3,2 to 2,3,4,5,6,7,8)
Deadlift x8
Clean to Rack x7
Rack Squat x6
Push Press x5
Rack Lunges x4
Swings x3
Push Ups x2
Wed 09/18/24
Protocol: 30/30 *7 x3
KB 2H Complex
Deadlift
Clean to Rack
Rack Squat
Push Press
Rack Lunges
Swings
Push Ups
Tue 09/17/24
Protocol: AMRAP - 20 min
Base Switch Flow
Quad Press x3
Gecko (R,L)
Elbow-Knee Touch (R,L)
Base Switch (R)
Table Lift
Elbow-Knee Touch (R,L)
Base Switch
Monday 9/16/24
30/30 *4x5
Double CB Swings
Double CB Swipe
Double CB Swipe to Flag Press
Double CB Swipe to Flag Press Squad
Friday 09/13/24
90/30 *4x3
Double Front Swing / Swipe
Pull Plank Knee / Pull Plank
Double Front Flag Press / Torch Press
Tripod Vertical / Tripod Overhead
Thu 09/12/24
Protocol: EMOTM
KB 1H (alternating sides every minute)
Swings (x3)
Figure 8 -> Hold & Press (x3)
Split Stance Row (x3)
Wed 09/11/24
Protocol: Reps x Sets w/ 60 sec rest
KB 1H Kneeling Complex (x3 R, L)
Front Clean
Windmill Side Press
Windmill Side Press to Sit Thru Extended
Snatch
Snatch to Front Lunge
Kneeling Complex
Tue 09/10/24
Protocol: AMRAP - 20 min
Shin Box Flow
Squat
Tripod Squat (L)
Shin Box
Bridge
Lunge
Pigeon
Seated Supine
Shin Box to Squat
Monday 09/09/24
30/30 *4x5
Double Front Swing / Swipe
Pull Plank Knee / Pull Plank
Double Front Flag Press / Torch Press
Tripod Vertical / Tripod Overhead
Fri 09/06/23
Come and join for an awesome TacFit session tomorrow am
90/30 *4x3
Double Front Swing / Swipe
Pull Plank Knee / Pull Plank
Double Front Flag Press / Torch Press
Tripod Vertical / Tripod Overhead