TacFit 11/21/24

EMOTM Thursday
Protocol:  EMOTM - 20 min
KB 1H Complex

• Row x2

• Swing x2

• Thruster x2

• Single Leg RDL x2

• Tripod Squat x2

TacFit 11/20/24

Circuit Wednesday
Protocol:  30/30 *5 x4

1) Tripod Vertical
2) KB 2H RDL
3) Box Step Ups
4) TRX Double Row
5) CB 2H Front Arm Cast

TacFit 11/19/24

Kettlebell Tuesday
KB 1H Complex - PD Special
Protocol:  5 Reps (L, R) x 7 Sets w/ 90 second rest
1) Rows
2) Swings
3) Thrusters

Finisher:
2 min Farmer's Walk
1 min Wall Squat
1 min Forearm Plank

TacFit 11/14/24
EMOTM Thursday

Protocol:  EMOTM - 20 min
KB 1H Complex

• Turkish Get Up x1

TacFit 11/13/24
Circuit Wednesday

Protocol:  30/30 *5 x41) Pillar to Plank Press Up
2) KB 2H Clean to Horn Squat
3) Kong/Apex Box
4) Dead Hang
5) CB 2H Side to Side Cast

TacFit 11/12/24
Kettlebell Tuesday

KB 1H TacFit Iranian Complex
Protocol:  2 Reps (L, R) x 10 Sets w/ 60 second rest
1) Swing
2) Clean to Rack
3) Rack Squats
4) Strict Press
5) Snatch
6) Rev Get Up (Sit Thru Extended)
7) Get Up

Finisher:
2 min Farmer's Walk
1 min Banded Monster Walk
1 min Wall Handstand

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

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

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