TacFit - Fri 04/05/24

AMRAP - 20 min

• CB 2H Semi Circle x4

• CB 2H Hammers x4

• CB 2H Torch Press to Flag Press to Squat x4

• Spinal Rock Pike x4

• Tripod Vertical x4

TacFit - Thu 04/04/24

90/30 *4 x2 Protocol

1. CB 2H Clockwork Clean to Torch Press

2. Shin Box Camel (L, R)

3. CB 2H Pendulum to Flag Press Squat

4. Spinal Rolls

TacFit - Wed 04/03/24

30/30 *6 x3 Protocol 

Round 1

• CB 2H Semis (L)

• CB 2H Semis (R)

• Spinal Roll

• CB 2H Swing (L)

• CB 2H Swing (R)

• Table Lift

Round 2

• CB 2H Torch Press (L)

• CB 2H Torch Press (R)

• Spinal Rock

• CB 2H Pendulum (L)

• CB 2H Pendulum (R)

• Tripod Vertical

Round 3

• CB 2H Hammers (L)

• CB 2H Hammers (R)

• Spinal Rock Pike

• CB 2H Pendulum to Flag Press (L)

• CB 2H Pendulum to Flag Press (R)

• Tripod Overhead

TacFit - Tue 04/02/24

Tool Day - Clubbells

30/30 *5 x4 Protocol

• CB 2H Semi Circle

• CB 2H Clockwork Clean

• CB 2H Torch Press

• CB 2H Hammers

• CB 2H Flag Press

TacFit - Mon 04/01/24

Flow Day

Grappler's Toolbox Flow 5 - 20 min

• Shin Box Camel (L, R)

• Roll Out Inversion  (R)

• Pike

• Tripod (L, R)

TacFit - Fri 03/29/24

EMOTM - 20 min

• Squat x3

• Reverse Shoulder Roll (L)

• Bear Walk x6

• Squat x3

• Reverse Shoulder Roll (R)

• Mountain Climber Switch x6

TacFit - Thu 03/28/24

90/30 *5 x2 Protocol

1. Box Step Up - Top Only - Med

2. Mountain Climber w/ Double Bow Pull

3. MB Bent Over Chest Slam (6kg)

4. Bear Walk (x3 forward, backward)

5. MB Squats (8kg)

TacFit - Wed 03/27/24

30/30 *5 x4 Protocol

1. Bear Squats

   • Regression

     • Walk the Dog

2. MB Kneeling Wall Chest Pass (6kg)

3. Box Pistol Squat - Low (alternating)

   • Regression

     • Box Pistol Squat - High

4. MB Squats (8kg)

5. Mountain Climber Switch

   • Regression

     • Mountain Climber Plank

TacFit - Tue 03/26/24

Tool Day (Box and Med Ball)

30/30 *4 x4 Protocol

1. MB Floor Slam (6kg) 

   • Regression

     • MB Ball of the Foot Neck Squat

2. Box Step Up - Top Only - Med

   • Regression

     • Box Pistol Squat - Med

3. MB Bent Over Chest Slam (8kg)

   • Regression

     • MB Floor Chest Press

4. Mountain Climber Switch

   • Regression

     • Mountain Climber Plank

TacFit - Mon 03/25/24

Flow Day

Grappler's Toolbox Flow 4 - 20 min

• Squat

• Mountain Climber w/ Double Bow Pull (L, R)

• Bear Walk (x3)

• Reverse Shoulder Roll (L)