TacFit - Tue 05/07/24

Tool Day - Battlerope, Pull-Up Bar, Med Ball

Protocol: 30/30 *4 x4

Med Ball 6kg

1. Neck Squat

2. Ball of Foot Neck Squat

3. Floor Slam

4. Jump Throw

Pull-Up Bar

1. Dead Hang

2. Scaps Depression

3. Knee to Chest

4. Pull-Up

Med Ball 8kg

1. Knee on Belly Switch

2. Single Foot Hop

3. Double Foot Hop

4. Lateral Hop

Battlerope

1. Up/Down Wave

2. Alternating Wave

3. Side-to-Side Wave

4. In/Out Wave

TacFit - Mon 05/06/24

Flow Day

Protocol: 20 Min

FlowFit Flow 2 - Base Switch Flow

• Quad Press x3

• Gecko (R,L)

• Elbow-Knee Touch (R,L)

• Base Switch (R)

• Table Lift

• Elbow-Knee Touch (R,L)

• Base Switch

TacFit - Fri 05/03/24

Protocol of the Week

AFAP - 20 min

• Trinity Squat x100

• Shin Box to KB 1H Kneeling Clean and Press x100 (alternating sides, 50 each)

• Snatch x100 (50 each arm)

TacFit - Thu 05/02/24

Combo Day - Bodyweight and Tool

Protocol: 90/30 *3 x3

1. Wrestle Ups to KB 1H Kneeling Snatch

2. Shin Box Lunge to KB 1H Kneeling Clean and Press

3. Tripod Squat to KB 1H Sumo Stance Row

TacFit - Wed 05/01/24

Bodyweight Day

Protocol: 30/30 *5 x4

1. Trinity Squat

2. Tripod Squat

3. Shin Box Bridge

4. Wrestle Ups

5. Front Lunges