Tue - 08/13/24

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 6

• Squat

• Ape (x3 R, L)

• Quad Press Series (x3)

• Base Switch to the Right

• Table Lift

• Cobra

Friday - 08/09/24
Protocol 90/30 *4x3

2CB Rock it
2CB Swing
2CB Rock it
2CB Cast

Thursday - 08/08/24
Protocol: 4/1 *2 x2

1. Shin Box Lunge -> KB 1H Kneeling Clean & Press

2. KB 2H Pullover -> Pike -> Standup

Wednesday - 08/07/24
Protocol: 30/30 *6 x3

1. Table Lift, Tripod Vertical, Tripod Overhead

2. KB 1H - Kneeling Clean, Kneeling Press, Kneeling Clean & Press (R)

3. KB 1H - Kneeling Clean, Kneeling Press, Kneeling Clean & Press (L)

4. Spinal Roll, Spinal Rock, Spinal Rock Pike

5. Shin Box, Shin Box Camel, Shin Box Lunge

6. KB 2H - Bridge Crunch, Bridge Pullover, Bridge Crunch & Pullover

Tuesday - 08/06/24
Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 5

• Shin Box Camel (L, R)

• Roll Out Inversion to the Right

• Pike

• Tripod (L, R)

Monday - 08/05/24
Protocol 30/30 *4x5

2CB Rock it
2CB Swing
2CB Rock it
2CB Cast

TacFit - Fri 08/02/24

Protocol: AFAP - 20 min

1. Squats Parallel x100

2. Pull-Up x50

3. MB Floor Slam x50

4. Banded Lateral Glides x200 (100 each side)

TacFit - Thu 08/01/24

Protocol: 45/15 *6 x4

1. Pull-Up

2. Mountain Climber Switch

3. Box Pistol Squat (alternate every round)

4. Bear Squats

5. MB Floor Slam

6. Banded Later Glides

TacFit - Wed 07/31/24

Protocol: 30/30 *5 x4

Round 1-2

• Squat Parallel

• Mountain Climber Plank

• Bear Squat

• Shin Box Invesion Roll

• Lunge Bow Pull

Round 3-4

• Trinity Squat

• Mountain Climber Switch

• Bear Walk

• Reverse Shoulder Roll

• Mountain Climber Bow Pull

TacFit - Tue 07/30/24

Protocol: 20/10 *8 x4

1) Pull-Up

• Dead Hang

• Scaps Depression

• Hollow Body Holds

• 90° Pull-Up

• Pull-Up

2) Box Pistol Squat (alternate every round)

• Low

• Medium

• High

3) MB Floor Slam

• MB Neck Squat

• MB Ball of Foot Neck Squat

• MB Floor Slam

4) Banded Lateral Glides

• Ankles

• Knees