TacFit - Fri 0-3/22/24

AMRAP - 20 min

• KB Double Gorilla Thrusters Complex (x3)

• Bridge (R)

• Leg Thread (R) or Knee Thread (x3 R, L)

• Down Dog

• Flip Dog (R)

• Bridge (L)

• Leg Thread (L) or Knee Thread (x3 R, L)

• Down Dog

• Flip Dog (L)

TacFit - Thu 03/21/24

4/1 x3 Protocol

Round 1

• Leg Thread Press (x2 R, x2 L)

• KB Double Deadlift Rack (x4)

Round 2

• Flip Dog (x2 R, x2 L)

• KB Double Thruster (x4)

Round 3

• KB Double Gorilla Row (x2 R, x2 L)

• KB Double Deadlift Rack to Thruster (x2)

TacFit - Wed 03/20/24

60/30 *3 x4 Protocol

Leg Thread

• Knee Thread

• Leg Thread

• Leg Thread Press

 Bridge

• Shoulder Bridge

• Shoulder Bridge Vertical

• Shoulder Bridge Touch

 Flip Dog

• Down Dog

• Walk the Dog

• Flip Dog

 KB Double Thruster

• Rack Squat

• Push Press

• Thruster

TacFit - Tue 03/19/24

30/30 *6 x3 Protocol

KB Double Complex

1. Deadlift Rack

   • Deadlift

   • Deadlift

   • Clean to Rack

   • Clean to Rack

   • Deadlift Rack

   • Deadlift Rack

2. Thruster

   • Rack Squat

   • Rack Squat

   • Push Press

   • Push Press

   • Thruster

   • Thruster

3. Complex

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

TacFit - Mon 03/18/24

Grappler's Toolbox Flow 3 - 20 min

• Bridge (L, R)

• Leg Thread (R)

• Down Dog

• Flip Dog (R)

TacFit - Fri 03/15/24

EMOTM - 20 min

•  Leg Thread Press (L)

•  Kong (x2 Forward, x2 Backward)

•  Leg Thread Press (R)

•  CB Double Complex (x2-4)

TacFit - Thu 03/14/24

60/30 *4 x3 Protocol

1. Spinal Rock Pike

2. CB Double Swipe

3. Leg Thread Press

4. CB Double Squat Arm Cast

TacFit - Wed 03/13/24

45/15 *3 x5 Protocol

Pike

• Spinal Roll

• Spinal Rock

• Spinal rock Pike

CB Double - Swipe

• CB Double Swing

• CB Double Pendulum

• CB Double Swipe

Leg Thread

• Shoulder Bridge

• Leg Thread

• Leg Thread Press

CB Double - Squat

• CB Double Swing

• CB Double Pendulum

• CB Double Squat Arm Cast

Kong

• Parallel Squat

• Trinity Squat

• Kong

TacFit - Tue 03/12/24

30/30 *8 x2 Protocol

• CB Tap It, CB Rock It

• CB Double Power Swing

• CB Double Swing

• CB Double Pendulum - Swing to Order Clean

• CB Double Alternating Arm Cast

• CB Double Swipe

• CB Double Squat Arm Cast

• CB Double Complex

TacFit - Mon 03/11/12

Grappler's Toolbox Flow 2 - 20 min

•  Squat

•  Pike (x3)

•  Pike Inversion Roll Out (R)

•  Bridge

•  Leg Thread (R)

•  Kong (x3)