TacFit - Tue 04/02/24

Tool Day - Clubbells

30/30 *5 x4 Protocol

• CB 2H Semi Circle

• CB 2H Clockwork Clean

• CB 2H Torch Press

• CB 2H Hammers

• CB 2H Flag Press

TacFit - Mon 04/01/24

Flow Day

Grappler's Toolbox Flow 5 - 20 min

• Shin Box Camel (L, R)

• Roll Out Inversion  (R)

• Pike

• Tripod (L, R)

TacFit - Fri 03/29/24

EMOTM - 20 min

• Squat x3

• Reverse Shoulder Roll (L)

• Bear Walk x6

• Squat x3

• Reverse Shoulder Roll (R)

• Mountain Climber Switch x6

TacFit - Thu 03/28/24

90/30 *5 x2 Protocol

1. Box Step Up - Top Only - Med

2. Mountain Climber w/ Double Bow Pull

3. MB Bent Over Chest Slam (6kg)

4. Bear Walk (x3 forward, backward)

5. MB Squats (8kg)

TacFit - Wed 03/27/24

30/30 *5 x4 Protocol

1. Bear Squats

   • Regression

     • Walk the Dog

2. MB Kneeling Wall Chest Pass (6kg)

3. Box Pistol Squat - Low (alternating)

   • Regression

     • Box Pistol Squat - High

4. MB Squats (8kg)

5. Mountain Climber Switch

   • Regression

     • Mountain Climber Plank

TacFit - Tue 03/26/24

Tool Day (Box and Med Ball)

30/30 *4 x4 Protocol

1. MB Floor Slam (6kg) 

   • Regression

     • MB Ball of the Foot Neck Squat

2. Box Step Up - Top Only - Med

   • Regression

     • Box Pistol Squat - Med

3. MB Bent Over Chest Slam (8kg)

   • Regression

     • MB Floor Chest Press

4. Mountain Climber Switch

   • Regression

     • Mountain Climber Plank

TacFit - Mon 03/25/24

Flow Day

Grappler's Toolbox Flow 4 - 20 min

• Squat

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

• Bear Walk (x3)

• Reverse Shoulder Roll (L)

TacFit - Fri 0-3/22/24

AMRAP - 20 min

• KB Double Gorilla Thrusters Complex (x3)

• Bridge (R)

• Leg Thread (R) or Knee Thread (x3 R, L)

• Down Dog

• Flip Dog (R)

• Bridge (L)

• Leg Thread (L) or Knee Thread (x3 R, L)

• Down Dog

• Flip Dog (L)

TacFit - Thu 03/21/24

4/1 x3 Protocol

Round 1

• Leg Thread Press (x2 R, x2 L)

• KB Double Deadlift Rack (x4)

Round 2

• Flip Dog (x2 R, x2 L)

• KB Double Thruster (x4)

Round 3

• KB Double Gorilla Row (x2 R, x2 L)

• KB Double Deadlift Rack to Thruster (x2)

TacFit - Wed 03/20/24

60/30 *3 x4 Protocol

Leg Thread

• Knee Thread

• Leg Thread

• Leg Thread Press

 Bridge

• Shoulder Bridge

• Shoulder Bridge Vertical

• Shoulder Bridge Touch

 Flip Dog

• Down Dog

• Walk the Dog

• Flip Dog

 KB Double Thruster

• Rack Squat

• Push Press

• Thruster