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.

TacFit - Tue 02/27/24

60/30 *6 x2 Protocol

KB 1H Kneeling Complex

https://youtube.com/playlist?list=PLo2EtxVj-lzS5t1FKvpRi7seJ0aL0Lm2e&si=M62erCWMgldm4ykV

1. Kneeling Front Clean

2. Kneeling Windmill Side Press

3. Sit-Thru Extended

4. Kneeling Snatch

5. Kneeling Lunge

6. Complex

TacFit - Fri 02/23/24

20/10 *5 x8 Protocol 

https://youtube.com/playlist?list=PLo2EtxVj-lzQhGoABNjm73oqDTjox465K&si=NIxEhetow_Ezf7T5

1. Sit-Thru Knee

2. Front Lunge

3. Mountain Climber Switch

4. Forearm Plank

5. CB 1H Overhead Press (alternate hands every round)

TacFit - Thu 02/22/24

45/15 *5 x4 Protocol

1. Sit-Thru Knee

2. Breakdancer Side Plank

3. Reverse Lunge

4. Mountain Climber Step Up Knee

5. CB 1H Outside Swing to Overhead Press (alternate hands every round)

TacFit - Wed 02/21/24

60/30 *3 x3 Protocol

1. Sit-Thru

   • Sit-Thru Hip

   • Sit-Thru Knee

   • Sit-Thru Extended

2. Lunge

   • Static Lunge (alternate half way)

   • Front Lunge

   • Reverse Lunge

3. CB 1H Side

   • CB 1H Side Pendulum

   • CB 1H Overhead Press

   • CB 1H Wheel Cast

TacFit - Tue 02/20/24

30/30 *5 x4 Protocol

CB 1H Outside Swing to Wheel Cast
https://youtu.be/keodWbiSmbY

1. CB 1H Outside Swing

2. CB 1H Pendulum

3. CB 1H Overhead Press

4. CB 1H Wheel Cast

5. CB 1H Wheel Cast w/ rotation

TacFit - Mon 02/19/24

Sit Thru to Lunge Flow - 20 Min

• 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

TacFit - Fri 02/16/24

AFAP - 20 Min
(As fast as possible)

• 50 Pull Ups

• 100 MB Floor Slams

• 150 Push Ups

TacFit - Thu 02/15/24

45/15 *4 x4 Protocol

1. Chin Up

2. Burpee

3. MB Floor Slam

4. Ape (R, L)