TacFit - Thu 05/16/24

Combo Day - Bodyweight & Clubbell

Protocol: 45/15 *5 x4

1. CB 2H Lat Bridge Pull

2. Double Clubbell Alternating Inside Circles

3. Spinal Rock Pike

4. Double Clubbell Mills

5. Pull Plank Knee

TacFit - Wed 05/15/24

Bodyweight Day

Protocol: 30/30 *4 x5

1) Bridge

• Shoulder Bridge

• Shoulder Bridge Touch

• Shoulder Bridge Reach

2) Pull Plank

• Pull Plank Knee

• Pull Plank Knee Extension

• Pull Plank

3) Pike

• Shoulder Bridge Crunch

• Spinal Rock Basic

• Spinal Rock Pike

4) Lunges

• Static Lunge (alternate every 3)

• Front Lunge

• Reverse Lunge

TacFit - Tues 05/14/24

Tool Day - Clubbells

Protocol: 30/30 *4 x4

Double Clubbell Complex

1) Front x2

• Swing

• Order

• Arm Cast

• Complex

2) Side x2

• Swing

• Pendulum

• Mill

• Complex

TacFit - Mon 05/13/24

Flow Day

Protocol: 20 Min

FlowFit Flow 3 - Shoulder Roll Flow

• Shin Box (L,R x2)

• Forearm Press x2

• Shoulder Anchor x2

• Hip pivot x2

• Hip bridge x2

• Top leg knee to nose

• Top leg knee to forehead

• Pike

TacFit - Thu 05/09/24

Combo Day - Bodyweight & Tool

Protocol: 20/10 *8 x5

1. Quad Press

2. Pull-Up

3. Battlerope - Alternating Waves

4. MB Floor Slam

5. Table Lift

TacFit - Wed 05/08/24

Bodyweight Day

Protocol: 30/30 *10 x2

1. Quad Plank

2. Quad Press Sea Saw

3. Quad Press Forward Ellipse

4. Quad Press Backward Ellipse

5. Quad Press

6. Quad Press Down Stop

7. Quad Press Gecko

8. Quad Press Knee Thru

9. Quad Press Base Switch

10. Table Lift

TacFit - Tue 05/07/24

Tool Day - Battlerope, Pull-Up Bar, Med Ball

Protocol: 30/30 *4 x4

Med Ball 6kg

1. Neck Squat

2. Ball of Foot Neck Squat

3. Floor Slam

4. Jump Throw

Pull-Up Bar

1. Dead Hang

2. Scaps Depression

3. Knee to Chest

4. Pull-Up

Med Ball 8kg

1. Knee on Belly Switch

2. Single Foot Hop

3. Double Foot Hop

4. Lateral Hop

Battlerope

1. Up/Down Wave

2. Alternating Wave

3. Side-to-Side Wave

4. In/Out Wave

TacFit - Mon 05/06/24

Flow Day

Protocol: 20 Min

FlowFit Flow 2 - Base Switch Flow

• Quad Press x3

• Gecko (R,L)

• Elbow-Knee Touch (R,L)

• Base Switch (R)

• Table Lift

• Elbow-Knee Touch (R,L)

• Base Switch

TacFit - Fri 05/03/24

Protocol of the Week

AFAP - 20 min

• Trinity Squat x100

• Shin Box to KB 1H Kneeling Clean and Press x100 (alternating sides, 50 each)

• Snatch x100 (50 each arm)

TacFit - Thu 05/02/24

Combo Day - Bodyweight and Tool

Protocol: 90/30 *3 x3

1. Wrestle Ups to KB 1H Kneeling Snatch

2. Shin Box Lunge to KB 1H Kneeling Clean and Press

3. Tripod Squat to KB 1H Sumo Stance Row