TacFit - Fri 03/08/24

AFAP - 20 Min

• Tactical Push-Ups  x100

• 2R Double Row  x100

• Box Step Up Top Only  x100

• Sit-Thru Knee  x100

TacFit - Thu 03/07/24

20/10 *8 x5 Protocol

• Parallel Squat

• 1R Single Row w/ Rotation

• Tactical Push-Up

• Sit-Thru Knee

• Box Pistol Squat Medium

TacFit - Wed 03/06/24

60/30 *4 x4 Protocol

1. Sit-Thru Knee

2. Tactical Push-Up

3. 2R Double Row

4. Box Step Up Top Only

TacFit - Tue 03/05/24

30/30 *4 x4 Protocol

Round 1

• Box Pistol Squat Medium (L)

• Sit-Thru Hip

• Knee Press

• 1R Single Row (L)

Round 2

• Box Pistol Squat Medium (R)

• Sit-Thru Knee

• Knee Press Extension

• 1R Single Row (R)

Round 3

• Box Step Up Top Only

• Sit-Thru Extended

• Knee Drop Eccentric Pushup

• 1R Single Row w/ Rotation (L)

Round 4

• Box Step Up Full

• Sit-Thru Half Swoop

• Tactical Push-Up

• 1R Single Row w/ Rotation (R)

TacFit - Mon 03/04/24

Grappler's Toolbox Flow 1 - 20 min

• Squat

• Tactical Push-up (x2)

• Sit-Thru (x2 L, R)

• Ape (x2 L, x2 R)

TacFit - Fri 03/01/24

AMRAP - 20 min
https://youtube.com/playlist?list=PLo2EtxVj-lzTR77pny0eM8TCpAWjtcNFy&si=DDec--eHepEHTTZf

• Squat

• Walkout

• Up Dog

• Down Dog

• Flip Dog (R,L)

• Kong Forward x2

• KB 1H Kneeling Snatch to Lunge (x2 R, L)

TacFit - Thu 02/29/24

60/30 *3 x4 Protocol

https://youtube.com/playlist?list=PLo2EtxVj-lzTzT3q5V2AO-ZOZ5PFV5-iP&si=H0JjjYMhU_i1Ckbt

1. Kong/Ape Box

2. KB 1H Kneeling Windmill Side Press -> Sit-Thru Extended

3. Walkouts

TacFit- Wed 02/28/24

30/30 *5 x4 Protocol

https://youtube.com/playlist?list=PLo2EtxVj-lzRMF9JBJCOJJAHGRxxdBvzL&si=reB4fXsb4dwGSwjc

1. Up Dog

2. Down Dog

3. Flip Dog

4. Kong

5. KB 1H Kneeling Front Clean and Press

Free NoGi Workshops

✔️ ADULTS - Saturday, Match 2nd, 11-1pm

✔️KIDS (Intermediate & Advance Programs) - Sunday, March 3rd, 11-1pm

Mitch Cook operates Natural Athlete Wrestling Club and is one of the wrestling coaches at Andrew High School. He is a former collegiate wrestler for Johnson & Wales University and most recently represented Team USA at the Beach Wrestling World Series in Singapore. He is currently ranked #6 in the world at 70kg. He will be covering the art of hand-fighting in grappling to set-up your takedowns. This is a must attend workshop for those looking to improve their takedowns. Every fight starts on the feet.