TacFit - Fri 08/02/24

Protocol: AFAP - 20 min

1. Squats Parallel x100

2. Pull-Up x50

3. MB Floor Slam x50

4. Banded Lateral Glides x200 (100 each side)

TacFit - Thu 08/01/24

Protocol: 45/15 *6 x4

1. Pull-Up

2. Mountain Climber Switch

3. Box Pistol Squat (alternate every round)

4. Bear Squats

5. MB Floor Slam

6. Banded Later Glides

TacFit - Wed 07/31/24

Protocol: 30/30 *5 x4

Round 1-2

• Squat Parallel

• Mountain Climber Plank

• Bear Squat

• Shin Box Invesion Roll

• Lunge Bow Pull

Round 3-4

• Trinity Squat

• Mountain Climber Switch

• Bear Walk

• Reverse Shoulder Roll

• Mountain Climber Bow Pull

TacFit - Tue 07/30/24

Protocol: 20/10 *8 x4

1) Pull-Up

• Dead Hang

• Scaps Depression

• Hollow Body Holds

• 90° Pull-Up

• Pull-Up

2) Box Pistol Squat (alternate every round)

• Low

• Medium

• High

3) MB Floor Slam

• MB Neck Squat

• MB Ball of Foot Neck Squat

• MB Floor Slam

4) Banded Lateral Glides

• Ankles

• Knees

TacFit - Mon 07/29/24

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 4

• Squat

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

• Bear Walk (x3)

• Reverse Shoulder Roll (L)

TacFit - Mon 07/15/24
Flow Day

Protocol: AMRAP - 20 min

Grappler's Toolbox Flow 2

• Squat

• Pike (x3)

• Pike Inversion Roll Out (R)

• Bridge

• Leg Thread (R)

• Kong (x3)

I've created a playlist of sparring sessions on YouTube.  I'll be adding to it regularly.  Just added a few matches from last night's workshop.  Check it out.

 https://youtube.com/playlist?list=PLo2EtxVj-lzRS6qQir_ncOz3TQGzghnPP&si=r5EKQCgXEiru2crw

TacFit - Thu 07/11/24

Tool Day - Clubbells

Protocol: AFAP - 15 min w/30" rest between sets

1. CB Double Technical Front Swipes (2x 30+20)

2. CB 1H Technical Mill (5x 5/5)

3. CB 2H Technical Hammer (5x 5/5)