Moffit Training Systems
Law Enforcement, First Responders, Tactical, Tactical / Military6 sessions per week
Must use App app to view and log training
Team Training
A1
Spiderman Stretch
3 x 5
A2
90/90 Flow
3 x 5
A3
Cossack Squat
3 x 5
B1
Back Squat
4 x 6 @ 75 %
B2
Dead Bug
3 x 10
C1
Romanian Deadlift (RDL)
3 x 8
C2
Walking Lunges
3 x 8
C3
Step-Ups
3 x 6
D1
Hanging Knee Raise
3 x 8
D2
Plank
3 x 0:30
D3
Side Plank
3 x 0:20
A1
DB Lateral Raise
3 x 12
A2
DB Shrug
3 x 8
A3
Band Pull-Apart
3 x 25
B1
Bench Press
4 x 6 @ 75 %
B2
Neutral Grip Chin Up
4 x 6
C1
DB Overhead Press
3 x 10
C2
1-Arm DB Row
3 x 10
D1
Seated External Rotation
3 x 12
D2
DB Reverse Fly
3 x 12
A
Cardio
1 x 10:00
B1
Cardio
3 x 3:00
B2
Active Recovery
2 x 1:00
C1
Suitcase Carry
2 x 30
C2
Medicine Ball Slam
2 x 10
C3
Pull-Up
2 x MAX
C4
Burpee
2 x 10
A1
Band Around the World
3 x 10
A2
Couch Stretch (Hip Flexors)
3 x 0:30
A3
Deep Squat Stretch
3 x 0:30
B1
Hang Clean High Pull
4 x 3 @ 65 %
B2
Band Pull-Apart
4 x 20
C1
Med Ball Slam to Side
2 x 8
C2
Squat Jump
2 x 8
C3
DB Thruster
2 x 8
C4
Broad Jump
2 x 4
D1
Cable Horizontal Chop
3 x 10
D2
V Ups
3 x 10
A1
Cable Facepull
3 x 12
A2
Pass-Through
3 x 10
A3
T Spine Extension on Bench
3 x 30
B1
Push Press
4 x 5 @ 65 %
B2
Prone Trap 3 Raise Lift Off
4 x 8
C1
Plyo Push-Up
3 x 5
C2
DB Bench Press
3 x 10
C3
Med Ball Slam
3 x 5
C4
Pendlay Row
3 x 10
D1
Hammer Curl
3 x 12
D2
DB Skull Crusher
3 x 12
D3
Plate Pinch Grip Hold
3 x MAX @ 25 lb
A
Cardio Warm Up
1 x 10:00
B1
Sprint
4 x 0:20
B2
Rest
3 x 1:00
C1
Front Rack Carry
2 x 40
C2
Pull-Up
2 x MAX
C3
Farmers carry
2 x 40
C4
Push-Up
2 x MAX
TJ Moffit
Head Coach and Owner of Moffit Training Systems CSU Bakersfield Assistant Strength and Conditioning Coach (Baseball/Wrestling) Professor of Kinesiology at CSUB Credentials: MS Kinesiology, CSCS, Pn1
When you join a team you’re getting more than programming, you’re joining an online community.
Patrol Power
Patrol Power
Patrol Power
