Real Grip Tactical
Marsh Coaching
Functional Training, General Fitness, Law Enforcement, Tactical, Tactical / Military, First Responders, Endurance, Functional Fitness, Other, Obstacle Course RacingReal Grip Tactical is here to make the best real world athletes. Our goal is to build strength and endurance for the tactical athlete. We're not here to worry about big biceps but we are here to focus on making you better in real world scenarios. After a decade of military service, being in many real world and training scenarios I realized that gym fit is not the same as field fit. Real Grip Tactical takes functional fitness and field work and meshes them together.
But I'm not a tactical athlete, is this program still good for me?
Absolutely! We're here to promote real world fitness.
Whether it be a ruck march, live fires, field training, schools prep, the academy, or carrying in groceries from the car, our goal is to make you the best at whatever is thrown your way.
Warm-Up
A
10 minutes of easy cardio. I like to do 10 minutes easy on the bike to build a like sweat or an 800m-1k easy run.
Specific Warm-Up
B
If you're going to do Snatches for the workout, use the exercise in the parenthesis, if not just follow what is prescribed. 2 Rounds 30 seconds instep stretch each side 3 Inchworms 5 Air Squats with pause at the bottom 30 seconds' rest 2 Rounds 5 KB Deadlift (Snatch Grip DL+ Shrug) 5 Push-Ups 30 seconds between rounds 1 Round 5 KB Sumo DL High Pull at weight less than what you'll be using during workout ( Snatch High Pull) 5 DB Push Press at weight less than what you're using during workout (Snatch Balance)
Workout Of the Day
C
WoD: 21 Barbell Hang Power Snatch 45#/65# (look at subs below) 18 Barbell Thrusters 45#/65# (look at subs below) 15 Barbell Hang Power Snatch 12 Barbell Thrusters 9 Barbell Hang Power Snatch 6 Barbell Thrusters Score- Total time to complete all three put together. Goal- It's going to hurt, aim to manage your effort and just keep the same pace. Scaling Down- BB Hang Power Snatch- Above Head KB Swing 35/50#, Hang Snatch High Pull 45/65# BB Thrusters- BB or DB Push Press 45/65# or 15-20/25-35# Scaling Up- BB Hang Power Snatch- Up weight to 65/95#
General Warm-Up
A
15 minutes easy cardio, go pretty low intensity.
Specific Warm-Up
B
2 rounds 60 second Deep Squat Stretch 30 Second Dead Hang 30 Second rest 2 Rounds 5 Straight Arm Pulls 5 Good Mornings at a light weight 30 Second rest 2 Rounds 3 Jumping Pull-Ups or an easier position for inverted rows 5 Deadlifts at an easy weight 60 Second Rest
Workout Of the Day
C
WoD: 5 Minute As Many Rounds As Possible 4 Pull-Ups 4 Deadlifts (Barbell 95#/135# OR DBs 25#/40#) Score- Total reps completed in 5 minutes, each round is 8 reps. Goal- Push hard, short break while you transition, push, transition. It's only 5 minutes so make it worth it. Scaling Down- Pull-Ups- Inverted rows, ring rows, jumping pull-ups Deadlifts- Scale down the weight, but it is meant to be semi challenging Scaling Up- Pull-Ups- Going unbroken Deadlifts- Go up to 1
General Warm-Up
A
10 minutes of easy low impact cardio of your choice or even a jog.
Specific Warm-Up
B
3 rounds 30-60 seconds Deep Squat Stretch 5 Air Squats 60 second rest 2 rounds go from empty barbell to around 45% of 1RM fir second round 10 Back Squats focusing on getting hips below knees and keeping your chest up, also feel free to use this as a box squat if you're using box squat on actual workout
Workout Of the Day
C
WoD: Back Squat sets of: 7-5-3-3-3, 3 minutes between sets. Score- Weight used for last set as long as you hit 3 reps. Goal-The first set is semi light and make decent jumps after that. Scaling Down- Go to box squats if you're either newer to squatting or mobility is an issue. Scaling Up- N/A
General Warm-Up
A
15 minutes EASY low impact cardio
Specific Warm-Up
B
3 rounds 5 air squats 10 jumping jacks 30 seconds between rounds 3 rounds 10 high knees ea leg 10 butt kickers ea leg 30 seconds rest 2 rounds 10 single leg bounds ea leg 1 minute between rounds
Workout of the Day
C
WoD: 400m Run 7 Chest 2 Ground Push-Ups 7 V-Ups 800m Run 14 Chest 2 Ground Push-Ups 14 V-Ups 1200m Run 21 Chest 2 Ground Push-Ups 21 V-Ups Score- Total time to complete all three put together. Goal- So these are meant to be taxing on the anaerobic system, so be prepared to be hurting. Scaling Down- Run- Row 400m,800m,1200m/500m/1000m/1500 Bike 600m,1200m, 1800m/ 800m,1600m, 1200m C2G PU- Go to knees or push-ups with hands on box V-Ups- Butterfly sit-ups Scaling Up- I wouldn't scale this up, push the effort. You can switch out V-Ups with Toes 2 bar.
General Warm-Up
A
10 minutes of easy cardio of your choice I.E., an easy jog, rower, bike, etc. The goal is to just get our heart rate up a little bit and prepare our bodies to put in some work.
Specific Warm-Up
B
3 rounds 2 Inch Worms 5 Air Squat 60 seconds between rounds 3 rounds 5 Push-Ups (from knees if needed not to blow yourself up) 3 Squat Jumps 60 seconds between rounds
Workout Of Day
C
WoD: 3 Rounds 12 Reverse Lunges (DBs 25#/40# OR Barbell 65#/95#) 12 Burpees Score- Total time to complete 3 rounds. Goal- Start fast and hold on, it's meant to be sub 4 minutes so be prepared to want to throw up. Scaling Down- Reverse Lunges- Go to back squats or DB squats. Burpees- Burpee to box Scaling Up- Rev Lunges- Up weight to 75/115# Burpee- Burpee over Barbell
Nathaniel Marsh
10 year Military veteran with a passion for making the best possible athletes in everyday life. CF-L1, CPT, Strength and Conditioning, Group Fitness.
Are you ready to start being the best overall athlete you can be? I'm ready to get you there!
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Real Grip Tactical
Real Grip Tactical
Real Grip Tactical
