TacFit - Mon 07/01/24

Flow Day

Protocol: AMRAP - 20 Min

Chinese Monk Flow

• Monk Squat

• Shin Box Forward Lean (R)

• Squat

• Shin Box Forward Lean (L)

• Mountain Climber (L)

• Seated Supine (R)

• Mountain Climber Switch (R)

• Seated Supine (L)

• Squat

• Pike

• Single Leg Wrestle Up (L)

• Monk Squat

TacFit - Thu 06/27/24

Tool Day - Clubbells

Protocol: 5 reps x 5 rounds w/ 30" rest

1. CB Double Front Swing

2. CB Double Push Pull

3. CB Double Front Pendulum

4. CB 1H Side to Side Cast (R)

5. CB 1H Side to Side Cast (L)

6. CB 2H Low Hammer Swing (R)

7. CB 2H Low Hammer Swing (L)

8. CB 2H Torch Press (R)

9. CB 2H Torch Press (L)

TacFit - Wed 06/26/24

Bodyweight Day

Protocol: 60/30 *4 x3

Round 1

1. Kong (F/B)

2. Plank to Up Dog

3. Down Dog

4. Sit Thru Knee

Round 2

1. Kong (F/B)

2. Plank to Up Dog

3. Walk the Dog

4. Sit Thru Extended

Round 3

1. Kong (F/B)

2. Plank to Up Dog

3. Bear Squat

4. Push Kick

TacFit - Tue 06/25/24

Tool Day - Clubbells

Protocol: 30/30 *10 x2

1) CB 1H Outside Cast to Flag Press (R)
2) CB 1H Outside Cast to Flag Press (L)
3) CB 1H Outside Cast to Flag Press (R)
4) CB 1H Outside Cast to Flag Press (L)
5) CB 2H Gamma Cast (R)
6) CB 2H Gamma Cast (L)
7) CB Double Side Rock It
8) CB Double Side Rock It
9) CB Double Clockwork Swing
10) CB Double Clockwork Swing

TacFit - Mon 06/24/24

Flow Day

Protocol: AMRAP - 20 Min

FlowFit Flow 8 - Kong Flow

• Squat

• Kong Backwards x2

• Walkout

• High Plank

• Up Dog

• Down Dog x2

• Bear to Mountain Climber to Push Kick (R, L)

• Kong Forward x2

TacFit - Thu 06/20/24

Tool Day - Clubbells

Protocol: 10 reps x 10 rounds w/ 30" rest

CB - mixed (alternate hands every round & count rep on each side)

1. CB Double Front Swing

2. CB 2H Side to Side Cast

3. CB 2H Clockwork Swing

TacFit - Wed 06/19/24

Bodyweight Day

Protocol: 60/30 *4 x3

1) Sit Thru

• Sit Thru Hip

• Sit Thru Knee

• Sit Thru Extended

• Sit Thru Extended Bridge

2) Lunge

• Static Lunge (switch half way)

• Front Lunge

• Reverse Lunge

• Drop Lunge

3) Mountain Climber

• Mountain Climber Plank

• Mountain Climber Switch

• Mountain Climber Step Up

• Mountain Climber Step Up Knee

TacFit - Tue 06/18/24

Tool Day - Clubbells

Protocol: 60/30 *3 x4

CB - mixed (alternate hands every round)

1. CB 2H Front Swipe

2. CB 1H Arm Cast to Squat

3. CB Double Alternating Arm Cast

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