Friday 10/25/24

90/30* 3x5

• Double CB Swings

• Front Lunges

• Double CB Swing to Squat

TacFit 10/24/24
EMOTM Thursday
Protocol:  EMOTM - 20 min
1) Double KB Complex

• Row x1

• Squat Clean x1

• Thruster x1

• Press x1

• Swing x1

2) Jumping Lunges x6

TacFit 10/23/24
Circuit Wednesday
Protocol:  30/30 *5 x4

• Reverse Lunges

• KB 1H Tactical Rotational Press

• Box Step Up

• MB Rotational Wall Slams

• CB 1H Mill

TacFit 10/22/24
Kettlebell Tuesday
Double KB Complex
Protocol:  3 Reps x 6 Sets w/ 60 second rest

• Row x3

• Squat Clean x3

• Thruster x3

• Press x3

• Swing x3

Finisher:  2 min fireman's carry

Monday 10/21/24

60/30 *4x4

• Front Lunges

• Double CB Rockits/ Bouble CB Swing

• Parallel Squats/ Trinity Squats

• Double CB Swing to Order/ Double CB Swipes

TacFit 10/19/24

90x30 *4x3 - Performance

• Double CB Swipe + Double CB Squat

• Mount Climbers

• Double CB Swipe + Double CB Squat

• Sit Thru Knee

TacFit 10/17/24
EMOTM Thursday
Protocol:  EMOTM - 20 min

1. KB 1H Split Stance Complex (each side)

   • Row

   • Clean

   • Swing

   • Snatch

   • Push Press

2. CB Double Front Swipe -> Flag Press Squat Progression

   • Rock It x3

   • Swing x3

   • Pendulum x3

   • Swipe x3

   • Flag Press Squat x3

TacFit 10/16/24
Circuit Wednesday
Protocol:  30/30 *5 x4

1. Mountain Climber Switch

2. KB 2H Figure 8 -> Hold & Squat

3. Battleropes

4. Dead Hang

5. CB Double Cast -> Flag Press Shin Box Switch

TacFit 10/15/24
Kettlebell Tuesday
KB 1H Split Stance Complex
Protocol:  3 Complex Reps (each side) x 6 sets w/ 90 second rest

1. Row

2. Clean

3. Swing

4. Snatch

5. Push Press

Finisher:  2 min forearm plank

TacFit Monday 10/14/24

60x30 *4x4 - Technical

• Double CB Swings

• Mount Climbers

• Double CB Squats

• Sit Thru Knee