TacFit - Wed 04/24/24

Bodyweight Day

Protocol: 60/30 *4 x3

Round 1             Round 2                  Round 3
Table Lift            Tripod Vertical         Tripod Overhead
Shin Box Shin     Box Arm Thread       Shin Box Camel
Quad Press         Quad Press Gecko    Quad Press Base Switch
Spinal Roll          Spinal Rock              Spinal Rock Pike

TacFit - Mon 04/22/24

Flow Day

Protocol : 20 Min

Grappler's Toolbox Flow 8

1. Shin Box Arm Thread (L, R)

2. Tripod (R, L)

3. Base Switch to the Right

4. Quad Press Series (x2)

5. Pike

TacFit - Fri 04/18/24

Protocol of the Week

90/30 *5 x2

1. Banded Lateral Push-up Walks

2. Ape/Kong Box

3. Banded Lateral Monster Walks

4. Sit-Thru Knee

5. Banded Single Arm Lat Pull Downs (alternating)

Awesome experience last night in our NoGi Intermediate class with special guest instructor Greg "The Butcher" Witek. He built up on the material from his last visit showing us another entry into the honey hole (aka cross ashi, inside sankaku, saddle) position. From there he displayed a variety of finishing options.

TacFit - Thu 04/17/24

Combo Day - Tool and Bodyweight

Protocol: 45/15 *5 x4

1. Banded Pull Aparts (Underhand w/ Elbows Tight)

2. Sit-Thru Knee

3. Banded Monster Walk

4. Wrestle-ups

5. Banded Face Pulls

10th Planet Black Belt Greg "The Butcher" Witek will be back visiting us at ROL Academy tomorrow night teaching our 7pm NoGi class. Last time was a blast. Can't wait to see what he has planned for us this time around. Don't miss it.

TacFit - Wed 04/16/24

Bodyweight Day

Protocol: 30/30 *5 x4

Rounds 1 & 2

• Shin Box (L, R)

• Wrestle-ups aka Sit-ins (L, R)

• Apes (L, R)

• Squats

• Triangle Squat (L, R)

Rounds 3 & 4

• Sit-Thru Hip (L, R)

• Sit-Thru Knee (L, R)

• Sit-Thru Extended (L, R)

• Sit-Thru Extended w/ Bridge (L, R)

• Sit-Thru Breakdancer Plank (L, R)

TacFit - Tue 04/16/24

Tool Day - Resistance Bands

Protocol: 30/30 *6 x3

1. Lateral Banded Walks

   • Thighs

   • Ankles

   • Feet

2. Pull Aparts

   • Overhand

   • Underhand

   • Overhand

3. Banded Clamshells

4. Banded Lat Pull Downs

5. Banded Deadlifts

6. Banded Tricep Extension

TacFit - Mon 04/15/24

Flow Day

Grappler's Toolbox Flow 7

20 Min

• Triangle Squat (L)

• Kong (x3)

• Sit-Thru Series (x2 L, R)