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
A3
Couch Stretch (Hip Flexors)
B1
Back Squat
4 x 8
B2
Dead Bug
4 x 8
C1
RDL
4 x 12
C2
Walking Lunges
4 x 8
D1
Plank
3 x 45
D2
Side Plank on Elbows
3 x 30
A1
Seated External Rotation
3 x 10
A2
Band Face Pull
3 x 10
B1
Speed Bench Press
4 x 5
B2
Med Ball Chest Slam
4 x 10
C1
DB Bench Press
3 x 12
C2
NG Chin Up
3 x 12
C3
1-Arm DB Row
3 x 12
D1
Cable External Rotation with arm at side
3 x 10
D2
Band Pull-Apart
3 x 20
A
Cardio
1 x 10:00
B1
Front Rack Carry
3 x 30
B2
Pull-Up
3 x MAX
B3
DB Farmer's Walk
3 x 30
B4
Push-Up
3 x MAX
C
Ruck
A1
Spiderman to Lunging Trunk Twist
3 x 5
A2
90/90 Flow
3 x 5
A3
Couch Stretch (Hip Flexors)
3 x 30
B
Hang Clean High Pull
3 x 5
C1
Snatch Grip RDL
3 x 8
C2
Split Squat
3 x 8
D1
Teapot
3 x 10
D2
Horizontal Cable Chop
3 x 10
A1
Yoga Push Up
3 x 8
A2
DB Lateral Raise
3 x 12
A3
T Spine Extension on Bench
3 x 30
B1
Overhead Press
4 x 8
B2
Pull-Up
3 x 8
C1
Close Grip Bench Press
3 x 12
C2
Seated Cable Row
3 x 12
D1
Hammer Curl
3 x 12
D2
DB Skull Crusher
3 x 12
D3
Plate Pinch Grip Hold
3 x MAX @ 45 lb
A
Cardio
1 x 10:00
B1
Front Rack Carry
3 x 30
B2
Pull-Up
3 x MAX
B3
DB Farmer's Walk
3 x 30
B4
Push-Up
3 x MAX
C
Ruck
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.
Sergeant Strength
Sergeant Strength
Sergeant Strength
