Daily Reps

Daily WOD

 

Functional Fitness for the Tactical Athlete. Our Daily Reps follows a Progression that creates a solid strength foundation while gradually moving into Power and Strength Stamina, helping you perform your duties at your peak. Train Like an Athlete; Train for a Purpose.

 

Upper Body Warmups:

 Bend & Reach x 5 Reps
Around the World x 5 Reps
Glute Bridge (hold for 2 seconds) x 5 Reps
Front Bridge (hold for 2 seconds) x 5 Reps
Lateral Bridge (hold for 2 seconds each side) x 5 Reps
Arm Wall Slides x 5 Reps
Plank with Arm Lift x 5 Reps Each
Pushups + Pushup Rotations x 10 PU's + 5 Rotations Each Side
Hand Walkouts & Back (Start from Standing) x 5 Reps
Glute Kicks x 40 Yards
High Knees x 40 Yards
Carioca x 40 Yards
Shuttle Run x 20 Yards Out & Back twice


Lower Body Warmups:

Bend & Reach x 5 Reps
Windmill x 5 Reps
Glute Bridge (hold for 2 seconds) x 5 Reps
Front Bridge (hold for 2 seconds) x 5 Reps
Lateral Bridge (hold for 2 seconds each side) x 5 Reps
Leg Cradle x 5 Reps Each
Bodyweight Squats x 5 Reps
Squat Jumps x 5 Reps
Drop Lunge x 5 Reps
Forward Lunge, Elbow to Instep w/ Rotation x 5 Reps
Side Step Lunge x 5 Reps
Glute Kicks x 40 Yards
High Knees x 40 Yards
Carioca x 40 Yards
Shuttle Run x 20 Yards Out & Back Twice




Daily Work for Mar 24th - March 30th

This is week 4 of a full 12 Week Strength Cycle. Strength is the foundation for any athlete and is a necessity for those who, in their daily tasks, carry / wear significant loads. Not only are you weighed down by your equipment, you must still move faster and more powerfully than your enemy. Therefore, a strong base is critical. However, we cannot lose the concepts of speed and power. For the next 12 weeks we'll seek to balance all aspects of physical fitness with a greater focus on strength elements. 
If you're interested in an even more focused strength protocol, be sure to check out our 16 Week Strength Foundations Program here.

Sunday Mar 24th
Off or 20-30 minutes of Low Impact Cardio Such as an Easy Row or Jog

Monday Mar 25th
Beginner 1: Deadlifts 4-5 Sets x 3-5 Reps @ 75-80% 1RM
Beginner 2: Power Cleans 6 Sets x 3-5 Reps @ 45-55% 1RM
Intermediate / Advanced 1: Deadlifts 2-4 Sets x 4-5 Reps @ 75-80% 1RM
Intermediate / Advance 1a: Kettlebell Swings 4-5 Sets x 25 Reps (Immediately after each set above.)
Accessories
1. Pelvic Hip Thrusters 4 Sets x 10-12 Reps
2. Lateral Lunges 4 Sets x 10-12 Reps Each
3. Knees to Elbows 4 Sets x AMRAP
Finisher
Row 5 Sets x 250 Meters / Recover 40-60 Seconds

Tuesday Mar 26th
Beginner 1: Bench Press 4-5 Sets x 1-3 Reps @ 85-90% 1RM
Beginner 2: Military Press 10 Sets x 3 Reps @ 50-60% 1RM (Dynamic Effort)
Intermediate / Advanced: Bench Press 3-4 Sets x 1-3 Reps @ 90-95% 1RM
Accessories
1. Dumbbell Bench (Alternating) 4 Sets x 10-12 Reps Each
2. Dumbbell Row 4 Sets x 10-12 Reps Each
3. Standing Skull Crushers 4 Sets x 10-12 Reps
Superset with:
4. Dumbbell Hammer Curls 4 Sets x 10-12 Reps
Finisher
Sprints 5 Sets x 15 Seconds / Recover 2 Minutes (Brisk Walk or Jog)

Wednesday Mar 27nd
Off or Foam Rolling & Static Stretching

Thursday Mar 28th
Beginner 1: Squats 4-5 Sets x 1-3 Reps @ 85-90% 1RM
Beginner 2: Front Squats 5 Sets x 10-12 Reps @ 60-70% 1RM
Intermediate / Advanced: Squats 3-4 Sets x 1-3 Reps @ 90-95% 1RM
Accessories
1. Overhead Walking Kettlebell Lunges 4 Sets x 20-24 Steps
2. Hamstring Curls 4 Sets x 10-12 Reps
3. Russian Med Ball Twists 4 Sets x 20-30 Reps
Finisher
Row 5 Sets x 30 Seconds / Recover 20 Seconds

Friday Mar 29th
Beginner 1: Military Press 4-5 Sets x 5 Reps @ 75-80% 1RM
Beginner 2: Bench Press 10 Sets x 3 Reps @ 50-60% 1RM (Dynamic Effort)
Intermediate / Advanced 1: Eccentric Military Press 2-4 Sets x 1-3 Reps @ 80-85% 1RM (5-6 Seconds Down. Explode Up.)
Intermediate / Advanced 1a: Wall Ball Shots 2-4 Sets x 10 Reps @ 10ft Target (Immediately After Each Set Above)
Accessories
1. Dumbbell Incline Bench (Alternating) 4 Sets x 10-12 Reps Each
2. Dips (Weighted) 4 Sets x 10-12 Reps
3. Planks 4 Sets x 1 Minute
Finisher
Light Jog or Swim 40 Minutes

Saturday Mar 30th
Choose an option based on how your body feels
Work Capacity Option 1:
Trail Run for 45 Minutes or Ruck for 1 Hour

Work Capacity Option 2:
4 Rounds of the Following:
Farmers Walk x 50 Meters (25 Meters Down and Back)
Front Squat x 15 Reps
Power Clean + Press x 15 Reps
Burpees x 15 Reps 
Rest 2 Minutes