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 Jan 13th - Jan 19th

We're now in week 11 of a Power Block. While strength is your foundation it's critical for the Tactical Athlete to move that weight explosively to quickly overpower your enemy. For 12 total weeks, we'll seek to balance all aspects of physical fitness with a greater focus on power generation. 
If you need something unique to you and your situation, check out our other Tactical programs here.

Sunday Jan 13th
Off or 20-30 minutes of Low Impact Cardio Such as an Easy Row or Jog

Monday Jan 14th
Beginner 1: Bench Press 4-5 Sets x 5 Reps @ 75-80% 1RM
Beginner 2: Military Press 10 Sets x 3 Reps @ 50-60% 1RM (Dynamic Effort)
Intermediate / Advanced 1: Bench Press 3-4 Sets x 3-5 Reps @ 60-70% 1RM (Explosive as possible both down and up.)
Intermediate / Advanced 1a: Depth Push Ups 3-4 Sets x 3-5 Reps (Hands on Medicine Ball in Push Up position. Drop off the ball and explode back up. Perform Immediately After the Above.)
Accessories
1. Palms-In Dumbbell Bench (Alternating) 4 Sets x 12-15 Reps Each
2. Kroc Rows 4 Sets x 10-20 Reps Each
3. Medicine Ball Slams 4 Sets x 10 Reps
Finisher
4 Rounds of the Following:
Heavy Bag x 1 Minute
Jump Rope x 1 Minute
Burpees x 10 Reps
45 Sec Break Between Rounds

Tuesday Jan 15th
Beginner 1: Deadlifts 3-5 Sets x 1-3 Reps @ 85-90% 1RM
Beginner 2: Squats 10 Sets x 2 Reps @ 50-60% 1RM (Dynamic Effort)
Intermediate / Advanced 1: Deadlifts - Work Up to a 1RM
Accessories
Superset the Following:
1. Kettlebell Snatch 4 Sets x 12-15 Reps Each
2. Box Jumps 4 Sets x 10-12 Reps (Step off Box)
3. Flutter Kicks 4 Sets x 1.25 Minutes
Finisher
Row 5 Sets x 30 Sec On / 30 Sec Off

Wednesday Jan 16th
Off or Foam Rolling & Static Stretching

Thursday Jan 17th
Beginner 1: Military Press 3-5 Sets x 1-3 Reps @ 85-90% 1RM
Beginner 2: Bench Press 10 Sets x 2 Reps @ 50-60% 1RM (Dynamic Effort)
Intermediate / Advanced 1: Military Press - Work Up to a 1RM
Accessories
Superset The Following:
1. Pull Ups / Chin Ups 4 Sets x AMRAP @ Bodyweight
2. Hang Cleans 4 Sets x 12-15 Reps
3. Planks 4 Sets x 1.25 - 1.5 Min
Finisher
Battle Ropes 4 Sets x 45 Sec On / 45 Sec Off

Friday Jan 18th
Beginner 1: Squats 4-5 Sets x 5 Reps @ 75-80% 1RM
Beginner 2: Power Cleans 6 Sets x 3 Reps @ 45-50% 1RM
Intermediate / Advanced 1: Squats 3-4 Sets x 3-5 Reps @ 60-70% 1RM (Explosive both down and up.)
Intermediate / Advanced 1a: Depth Jumps 3-4 Sets x 3-5 Reps (Step off a box and immediately spring straight up as high as possible. Perform Immediately After Each Set Above)
Accessories
1. Step Ups 4 Sets x 10-12 Reps Each
2. Romanian Deadlifts 4 Sets x 10-12 Reps
3. AbMat Sit Ups 4 Sets x 30-40 Reps
Finisher
Swim Laps x 30 Min
Every 5 Minutes get out and perform 10 Push Ups + 10 Squats
Saturday Jan 19th
Choose an option based on how your body feels
Work Capacity Option 1:
Trail Run at an Easy Pace 5-6 Miles

Work Capacity Option 2:
400m Run
Sandbag Clean x 20 Reps (Medium Weight / Sub Barbell)
400m Run
Sandbag Ground to Shoulder x 20 Reps (Medium Weight / Sub KB Snatch)
400m Run
Sandbag Squats x 20 Reps (Medium Weight / Sub Barbell)
400m Run
Sandbag Push Press x 20 Reps (Medium Weight / Sub Barbell)