TacFit - Wed 07/31/24

Protocol: 30/30 *5 x4

Round 1-2

• Squat Parallel

• Mountain Climber Plank

• Bear Squat

• Shin Box Invesion Roll

• Lunge Bow Pull

Round 3-4

• Trinity Squat

• Mountain Climber Switch

• Bear Walk

• Reverse Shoulder Roll

• Mountain Climber Bow Pull

TacFit - Tue 07/30/24

Protocol: 20/10 *8 x4

1) Pull-Up

• Dead Hang

• Scaps Depression

• Hollow Body Holds

• 90° Pull-Up

• Pull-Up

2) Box Pistol Squat (alternate every round)

• Low

• Medium

• High

3) MB Floor Slam

• MB Neck Squat

• MB Ball of Foot Neck Squat

• MB Floor Slam

4) Banded Lateral Glides

• Ankles

• Knees

TacFit - Mon 07/29/24

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 4

• Squat

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

• Bear Walk (x3)

• Reverse Shoulder Roll (L)

TacFit - Mon 07/15/24
Flow Day

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 2

• Squat

• Pike (x3)

• Pike Inversion Roll Out (R)

• Bridge

• Leg Thread (R)

• Kong (x3)

I've created a playlist of sparring sessions on YouTube.  I'll be adding to it regularly.  Just added a few matches from last night's workshop.  Check it out.

 https://youtube.com/playlist?list=PLo2EtxVj-lzRS6qQir_ncOz3TQGzghnPP&si=r5EKQCgXEiru2crw

TacFit - Thu 07/11/24

Tool Day - Clubbells

Protocol: AFAP - 15 min w/30" rest between sets

1. CB Double Technical Front Swipes (2x 30+20)

2. CB 1H Technical Mill (5x 5/5)

3. CB 2H Technical Hammer (5x 5/5)

TacFit - Wed 07/10/24

Combo Day - Bodyweight + Clubbells

Protocol: 30/30 *10 x2

Round 1

1. Knee Press

2. CB 1H Front Clean (R)

3. CB 1H Front Clean (L)

4. Sit Thru Hip

5. CB 1H Clockwork Swing (R)

6. CB 1H Clockwork Swing (L)

7. Parallel Squat

8. CB 2H Front Pendulum (R)

9. CB 2H Front Pendulum (L)

10. Knee Tilts

Round 2

1. Tactical Push Up

2. CB 1H Front Clean to Arm Cast (R)

3. CB 1H Front Clean to Arm Cast (L)

4. Sit Thru Knee

5. CB 1H Clockwork Swing to Overhead Press (R)

6. CB 1H Clockwork Swing to Overhead Press (L)

7. Trinity Squat

8. CB 2H Front Pendulum to Torch Press (R)

9. CB 2H Front Pendulum to Torch Press (L)

10. Apes

TacFit - Tue 07/09/24

Tool Day - Clubbells

Protocol: Sets x Reps w/ 30" rest

1. CB Double Technical Front Swipes (4x 20+10+10+10+10)

2. CB 1H Technical Side Swipe (5x 5/5)

3. CB 2H Front Swing to Flag Press (5x 5/5)

TacFit - Mon 07/08/24

Flow Day

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 1

• Squat

• Tactical Push Up (x2)

• Sit Thru (x2 L, R)

• Ape (x2 R, x2 L)

TacFit - Fri 07/05/24

Tool Day - Clubbells

Protocol: Mixed

1. CB Double Technical Swipe (10+10+10+5+5+5+5 w/ 30" rest)

2. CB 1H Side to Side Cast (2 x 5/5 w/ 30" rest)

3. CB 1H Technical Side Swipe (5 x 5/5 w/ 30" rest)

4. CB 2H 3/4 Hammer (5 x 5/5 w/ 30" rest)