Friday 11/8/24
90/30* 3x4
2H CB Rockit/Swing
Parallel Squat/Trinity Squat
2H CB Swing to Order/Gamma Cast
Join Edgar Figueroa and myself and finish week strong with TacFit workout
November 07
November 06
TacFit 11/07/24
EMOTM Thursday
Protocol: EMOTM - 20 min
KB 1H Complex (alternate hands each round)
KB 1H Speedball x3
Snatch -> Overspeed Front Squat -> Squat Swing
KB 1H Figure 8 Hold & Press x3
November 05
TacFit 11/06/24
Circuit Wednesday
Protocol: 30/30 *5 x4
Sit Thru Knee
KB 1H Figure 8 Hold & Press (altnernate hands each round)
Battleropes
Pull-Ups
Stell Mace Lateral Step Out
November 04
TacFit 11/05/24
Kettlebell Tuesday
Double KB Complex - Speedball
Protocol: 3 Reps x 10 Sets w/ 60 second rest
1) Snatch
2) Overspeed Front Squat
3) Squat Swing
Finisher:
2 min Farmer's Walk
1 min Forearm Plank
1 min Dead Hang
November 03
Monday 11/4/24 TacFit
Awesome workout with Mike Liston and Edgar Figueroa
60/30* 4x4
2H CB Rockit/Swing
Sit Thru knee/Sit Thru
2H CB Swing to Order/Gamma Cast
Parallel Squat/Trinity Squat
October 31
Friday 11/1/24 - Join me tomorrow morning for an awesome work out
90/30*
3x4(2L/2R)
Sngl CB Side Swing
Pull Plank Knee/Pull Plank
Sngl CB Side Swing to Order/Swipe/Mills
October 30
• Edited (Oct 30, 2024)
TacFit 10/31/24
EMOTM Thursday
Protocol: EMOTM - 20 min
KB 1H Complex
Split Stance Row x3
Clean to Squat
Figure 8 -> Cossack Lunge -> Press -> Windmill
Figure 8 Hold
Repeat other side
October 30
TacFit 10/30/24
Circuit Wednesday
Protocol: 30/30 *5 x4
Pull Plank Knee
KB 1H Split Stance Row -> Clean to Squat
Ladder - Linear In/In/Out/Out
Wall Squats
CB 1H Side Swipe
October 28
TacFit 10/28/24
Kettlebell Tuesday
KB 1H Complex
Protocol: 3 Reps (each side) x 8 Sets w/ 60 second rest
1) Figure 8 -> Cossack Lunge -> Press -> Windmill
2) Split Stance Row -> Clean to Squat
Finisher:
2 min fireman's carry
1 min wall handstand
October 28
Monday 10/28/24
60/30* 4x4
CB Side Swing L
CB Side Swing R
CB Side Swing to Order/swipe/mills L
CB Side Swing to Order/swipe/mills R