TacFit - Mon 06/17/24

Flow Day

Protocol: AMRAP - 20 Min

FlowFit Flow 7 - Sit Thru to Lunge Flow

• Sit-Thru Knee (L, R)

• Sit-Thru Extended (L, R)

  • Sit-Thru Extended Bridge (R,L)

    • Breakdancer Side Plank

    • Mountain Climber

    • Lunge

    • Step Up Knee

TacFit - Thu 06/13/24

Tool Day - Clubbells

Protocol: 90/30 *3 x4

CB 2H (alternate grips at halfway point)

Round 1 x2

• Front Rock It

• Inside Swing

• Front Pendulum

Round 2 x2

• Front Swing

• Outside Swing

• Inside Pendulum

TacFit - Wed 06/12/24

Bodyweight Day

Protocol: 30/30 *5 x4

1) Tactical Pushup

• Knee Press

• Knee Press Extension

• Tactical Pushup

2) Mountain Climber

• Mountain Climber Plank

• Mountain Climber Switch

• Mountain Climber w/ Bow Pull

3) Squat

• Parallel Squat

• Trinity Squat

• Tippy Toes Squat

4) Burpee

• Burpee Plank Regression

• Burpee Plank

• Burpee

5) Ape

• Internal Rotation

• Knee Tilts

• Ape

TacFit - Tue 06/11/24

Tool Day - Clubbells

Protocol: 30/30 *8 x4

CB 2H (alternate grips each round)

1. Front Rock It

2. Side Rock It

3. Front Swing

4. Outside Swing

5. Inside Swing

6. Front Pendulum

7. Outside Pendulum

8. Inside Pendulum

TacFit - Mon 06/10/24

Flow Day

Protocol: AMRAP - 20 Min

FlowFit Flow 6 - Tactical Burpee Plus Ape Flow

• Squat

• Burpee Plank Regression

• Tactical Pushup

• Mountain Climber w/ double bow pull (R)

• Tactical Pushup

• Mountain Climber w/ double bow pull (L)

• Trinity Squat

• Ape (R, L)

TacFit - Thu 06/06/24

Combo Day: Bodyweight + Tool

Protocol: 45/15 *5 x4

1. Tripod Squat (rotation)

2. CB Double Pendulum

3. Quad Press

4. CB Double Alternating Arm Cast

5. Bear Squat

TacFit - Wed 06/05/24

Bodyweight Day

Protocol: 30/30 *4 x4

1) Tripod Squat

• Tripod Squat

• Table Lift

• Tripod Vertical

• Tripod Overhead

2) Quad Press

• Quad Plank

• Quad Press Sea Saw

• Quad Press Forward Ellipse

• Quad Press

3) Bear Squat

• Down Dog

• Walk the Dog

• Bear Squat

• Bear Walk

4) Squat

• Squat Parallel

• Trinity Squat

• Tippy Toes Squat

• Squat Jump

TacFit - Tue 06/04/24

Tool Day - Clubbells

Protocol: 30/30 *5 x4

CB Double Swipe

• CB Double Tap It, Rock It

• CB Double Swing

• CB Double Pendulum

• CB Double Swipe (Technical)

• CB Double Swipe (Performance)

TacFit - Mon 06/03/24

Flow Day

Protocol: AMRAP - 20 min

FlowFit Flow 5 - Tripod Squat Flow

• Squat

• Tripod (R, L)

• Tripod Vertical (R, L)

• Tripod Overhead to Shin Box Arm Thread (R,L)

• Tippy Toes Squat

• Quad Press (x3)

• Bear Squat (x3)

• Bear Steps Forward (x5)

• Bear Steps Backward (x5)

• Squat

TacFit - Fri 05/31/24

Protocol: AMRAP - 20 min

CB 2H Complex (R/L)

• Pendulum to Flag Press Squat

• Shield Cast to Clean

• Shoulder Park Squat to Rev Sit Thru to Flag Press Squat to Sit Thru to Standing Flag Press

• Switch Hands & Repeat