TacFit 10/31/24

EMOTM Thursday

Protocol: EMOTM - 20 min

KB 1H Complex

• Split Stance Row x3

• Clean to Squat

• Figure 8 -> Cossack Lunge -> Press -> Windmill

• Figure 8 Hold

• Repeat other side

TacFit 10/30/24

Circuit Wednesday

Protocol: 30/30 *5 x4

1. Pull Plank Knee

2. KB 1H Split Stance Row -> Clean to Squat

3. Ladder - Linear In/In/Out/Out

4. Wall Squats

5. CB 1H Side Swipe

TacFit 10/28/24

Kettlebell Tuesday

KB 1H Complex

Protocol: 3 Reps (each side) x 8 Sets w/ 60 second rest

1) Figure 8 -> Cossack Lunge -> Press -> Windmill

2) Split Stance Row -> Clean to Squat

Finisher:  

2 min fireman's carry

1 min wall handstand

TacFit 10/24/24
EMOTM Thursday
Protocol:  EMOTM - 20 min
1) Double KB Complex

• Row x1

• Squat Clean x1

• Thruster x1

• Press x1

• Swing x1

2) Jumping Lunges x6

TacFit 10/23/24
Circuit Wednesday
Protocol:  30/30 *5 x4

• Reverse Lunges

• KB 1H Tactical Rotational Press

• Box Step Up

• MB Rotational Wall Slams

• CB 1H Mill

TacFit 10/22/24
Kettlebell Tuesday
Double KB Complex
Protocol:  3 Reps x 6 Sets w/ 60 second rest

• Row x3

• Squat Clean x3

• Thruster x3

• Press x3

• Swing x3

Finisher:  2 min fireman's carry

TacFit 10/17/24
EMOTM Thursday
Protocol:  EMOTM - 20 min

1. KB 1H Split Stance Complex (each side)

   • Row

   • Clean

   • Swing

   • Snatch

   • Push Press

2. CB Double Front Swipe -> Flag Press Squat Progression

   • Rock It x3

   • Swing x3

   • Pendulum x3

   • Swipe x3

   • Flag Press Squat x3

TacFit 10/16/24
Circuit Wednesday
Protocol:  30/30 *5 x4

1. Mountain Climber Switch

2. KB 2H Figure 8 -> Hold & Squat

3. Battleropes

4. Dead Hang

5. CB Double Cast -> Flag Press Shin Box Switch

TacFit 10/15/24
Kettlebell Tuesday
KB 1H Split Stance Complex
Protocol:  3 Complex Reps (each side) x 6 sets w/ 90 second rest

1. Row

2. Clean

3. Swing

4. Snatch

5. Push Press

Finisher:  2 min forearm plank

TacFit 10/10/24

EMOTM Thursday

Protocol: EMOTM - 20 min

• Triangle Squat -> Shin Box -> Mountain Climber Bow Pull

• CB 2H Side Complex (each side)

  • Swing

  • Swing to Order

  • Swipe

  • Clockwork Squat x2

  • Swipe

  • Swing to Order

  • Swing