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

TacFit - Thu 05/30/24

Tool Day - Clubbell

Protocol: 4/1 x4

1. CB 2H Pendulum -> Gamma Cast -> Flag Press (R)

2. CB 2H Pendulum -> Gamma Cast -> Flag Press (L)

3. CB 2H Pendulum -> Torch Press -> Hammer -> Shield Cast (R)

4. CB 2H Pendulum -> Torch Press -> Hammer -> Shield Cast (L)

TacFit - Wed 05/29/24

Combo Day - Bodyweight + Clubbell

Protocol: 30/30 *5 x4

1. CB 2H Shield Cast to Swing

2. CB Kneeling to Squat

3. CB Push Up

4. CB 2H Gamma Cast to Side Lunge

5. CB Hollow Body Crunch

TacFit - Tue 05/28/24

Tool Day - Clubbell

Protocol: 60/30 *6 x2

CB 2H Complex

1. Pendulum to Flag Press Squat

2. Shield Cast to Clean

3. Shoulder Park Squat to Reverse Sit Thru to Flag Press to Sit Thru to Flag Press

4. Complex

5. Complex

6. Complex

TacFit - Wed 05/22/24

Bodyweight Day

Protocol: 30/30 *6 x3

1. Forearm Plank

2. Shoulder Bridge

3. Knee Thread

4. Shoulder Bridge Crunch

5. Leg Thread

6. Spinal Roll

TacFit - Tue 05/21/24

Tool Day - Kettlebell

Protocol: 30/30 *4 x2

1. Swing

2. Clean to Rack

3. Goblet Squat

4. Pivot Press

5. Bent Leg RDL

Protocol: 4/1 x2

1. 2H Kettlebell Complex

What's your "go-to" move when playing closed guard?
(comment below with links if possible)

TacFit - Mon 05/20/24

Flow Day

Protocol: 20 min

FlowFit Flow 4 - Spinal Roll Leg Thread

• 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