TacFit Friday 10/11/24
Join me in the morning for a great workout

90x30 *4x3

• CB 2H Front Complex R - swing + gama cast + flag press

• Pull Plank

• CB 2H Front Complex L - swing + gama cast + flag press

• Front Lunges

TacFit 10/10/24

EMOTM Thursday

Protocol: EMOTM - 20 min

• Triangle Squat -> Shin Box -> Mountain Climber Bow Pull

• CB 2H Side Complex (each side)

  • Swing

  • Swing to Order

  • Swipe

  • Clockwork Squat x2

  • Swipe

  • Swing to Order

  • Swing

TacFit 10/09/24

Circuit Wednesday

Protocol: 30/30 *5 x4

• Sit Thru Knee

• KB 2H Cluster (clean, rack squat, push press)

• Battleropes

• Dead Hang

• CB 2H Front Swing to Gamma Cast

TacFit 10/08/24

Kettlebell Tuesday

Codi Complex 2.0

• Double KB

Protocol: Reps x 6 sets w/ 60 second rest (go heavy)

• 6 rows

• 5 gunslingers

• 4 cleans

• 3 seasaw presses (altnernating presses)

Finisher: 2 min banded monster walks

TacFit Monday 10/06/24

60x30 *4x4

• 2 Handed CB Swing to Order

• 2 Handed CB Order Squats

• 2 Handed CB Gama Cast

• CB Push-ups

TacFit Friday 10/04/24
Join me and start your right way 💪

90x30 *4x3

• Front Lunges

• Single Side CB Mill / Swipe / Swing

• Burpees

• Single Side CB Mill / Swipe / Swing

Tue 10/01/24
Protocol: AMRAP - 20 min
Spinal Roll Leg Thread Flow

• Spinal Roll x3

• Bridge

• Leg Thread (L)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (R, L)

• Bridge

• Leg Thread (R)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (L, R)

• Bridge

Monday 9/30/24
60x30 *4x4 (alternate sides each round)

Front Lunge
Single Front CB Swipe / Swing
Overhead Club Press
Single Side CB Swipe / Swing

Friday 9/27/24
90/30 *4x3

Single Side Swipe L
Single Side Swipe R
Single Side Swipe L
Single Side Swipe R

Thu 09/26/24

AM CLASS
Protocol: 6 reps x 8 sets w/ 60 second rest
KB 2H The Barbarian

The Barbarian is a complex kettlebell flow comprised of two compound movements:

1. Barbarian Clean

   • Deadlift, clean, pullover

2. Goblet Squat Thruster

   • Goblet squat, push press
     

This one is going to have your whole body on fire.  It's great for anybody looking for a full body workout while training their explosiveness, stability, and mobility.

PM CLASS
Protocol: 30/30 *5 x4

1. Sit-Thru Knee

2. Front Lunges

3. Mountain Climber Switch

4. Forearm Plank

5. CB 1H Side Pendulum to Overhead Press

We are going to utilize four bodyweight movements to challenge our core, stability, and get those legs on fire.  We'll also build upon what we've been learning by adding a movement to the clubbell sequence we worked on earlier in the week.