TacFit 10/09/24

Circuit Wednesday

Protocol: 30/30 *5 x4

• Sit Thru Knee

• KB 2H Cluster (clean, rack squat, push press)

• Battleropes

• Dead Hang

• CB 2H Front Swing to Gamma Cast

TacFit 10/08/24

Kettlebell Tuesday

Codi Complex 2.0

• Double KB

Protocol: Reps x 6 sets w/ 60 second rest (go heavy)

• 6 rows

• 5 gunslingers

• 4 cleans

• 3 seasaw presses (altnernating presses)

Finisher: 2 min banded monster walks

Tue 10/01/24
Protocol: AMRAP - 20 min
Spinal Roll Leg Thread Flow

• Spinal Roll x3

• Bridge

• Leg Thread (L)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (R, L)

• Bridge

• Leg Thread (R)

• Forearm Plank

• Cobra

• Forearm Plank

• Mountain Climber (L, R)

• Bridge

Thu 09/26/24

AM CLASS
Protocol: 6 reps x 8 sets w/ 60 second rest
KB 2H The Barbarian

The Barbarian is a complex kettlebell flow comprised of two compound movements:

1. Barbarian Clean

   • Deadlift, clean, pullover

2. Goblet Squat Thruster

   • Goblet squat, push press
     

This one is going to have your whole body on fire.  It's great for anybody looking for a full body workout while training their explosiveness, stability, and mobility.

PM CLASS
Protocol: 30/30 *5 x4

1. Sit-Thru Knee

2. Front Lunges

3. Mountain Climber Switch

4. Forearm Plank

5. CB 1H Side Pendulum to Overhead Press

We are going to utilize four bodyweight movements to challenge our core, stability, and get those legs on fire.  We'll also build upon what we've been learning by adding a movement to the clubbell sequence we worked on earlier in the week.

Wed 09/25/24
Protocol: 30/30 *5 x4

1. KB 2H Halo

2. KB 1H Plank Pull Through

3. KB 2H Deadlift

4. KB Lift Overs

5. KB 1H Kneeling Bottoms Up Press

Tue 09/24/24
Protocol: AMRAP - 20 min
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

Thu 09/19/24
Protocol: 8 Rounds with 60 sec rest
KB 2H Complex (alternate reps every round...8,7,6,5,4,3,2 to 2,3,4,5,6,7,8)

1. Deadlift x8

2. Clean to Rack x7

3. Rack Squat x6

4. Push Press x5

5. Rack Lunges x4

6. Swings x3

7. Push Ups x2

Wed 09/18/24
Protocol: 30/30 *7 x3
KB 2H Complex

1. Deadlift

2. Clean to Rack

3. Rack Squat

4. Push Press

5. Rack Lunges

6. Swings

7. Push Ups

Tue 09/17/24
Protocol: AMRAP - 20 min
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

Thu 09/12/24
Protocol: EMOTM
KB 1H (alternating sides every minute)

1. Swings (x3)

2. Figure 8 -> Hold & Press (x3)

3. Split Stance Row (x3)