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 Nov 10th - Nov 16th

We're in the 9th week of our 12 week strength cycle where we will focus on building "applied strength," meaning we're not just going heavy, but teaching our body how to use strength functionally. For a more focused strength program, check out our 16 week program here.

Sunday Nov 10th
Happy Birthday Marines!
Off or 20-30 minutes of Low Impact Cardio Such as an Easy Row or Jog

Monday Nov 11th
Happy Veterans Day
Beginner 1: Bench Press 4-5 Sets x 3-5 Reps @ 75-80% 1RM
Beginner 2: Military Press 8 Sets x 3 Reps @ 65-75% 1RM (Explosive. Only 30 Sec Break Between Sets)
Intermediate / Advanced: Concentric Bench Press 3-4 Sets x 2-3 Reps @ 80-85% 1RM (Explosive as Possible Through the Full Rep Range.)
Accessories
1. Dumbbell Bench (Palms In) 3-4 Sets x 10-12 Reps
2. Landmine Row 3-4 Sets x 10-12 Reps
3a. Tricep Kickbacks 3 Sets x 12-15 Reps
Superset With:
3b. Hammer Curls 3 Sets x 12-15 Reps
4. Russian Medball Twists 4 Sets x 20-30 Reps Each Side
Finisher
Sprints 5 Sets x 8 Seconds / Recover with a Brisk Walk or Jog for 90 Seconds

Tuesday Nov 12th
Beginner 1: Deadlifts 3-5 Sets x 1-3 Reps @ 80-85% 1RM
Beginner 2: Squats 8 Sets x 2 Reps @ 65-75% 1RM (Explosive. Only 30 Sec Rest Between Sets.)
Intermediate / Advanced: Deadlifts 3-4 Sets x 1-3 Reps @ 90-95% 1RM
Accessories
1. 45 deg Back Extensions 3-4 Sets x 10-12 Reps
2. Barbell Reverse Lunges 3-4 Sets x 10-12 Reps Each
3. Knees to Elbows 4 Sets x AMRAP
Finisher
Row 4 Sets x 250 Meters
Plank for 1 Min Between Sets

Wednesday Nov 13th
Off or Foam Rolling & Static Stretching. If you're into Yoga, now is a good time.

Thursday Nov 14th
Beginner 1: Military Press 3-5 Sets x 1-3 Reps @ 80-85% 1RM
Beginner 2: Bench Press 8 Sets x 3 Reps @ 65-75% 1RM (Explosive. Only 30 Sec Rest Between Sets)
Intermediate / Advanced: Military Press 3-4 Sets x 1-3 Reps @ 90-95% 1RM
Accessories
1. Dumbbell Incline Bench (Palms In) 3-4 Sets x 10-12 Reps
2. Pull Ups / Chin Ups (Weighted) 3-4 Sets x AMRAP (Min 6 Reps)
3. Flutter Kicks 4 Sets x 1 Min
Finisher
4 Rounds of the Following:
Heavy Bag Work x 1 Min
Kettlebell Swings x 1 Min
Jump Rope x 1 Min
Rest x 1 Min

Friday Nov 15th
Beginner 1: Squats 3-5 Sets x 3-5 Reps @ 75-80% 1RM
Beginner 1a: Star Jumps 3-5 Sets x 5 Reps (Immediately After Each Set Above).
Intermediate / Advanced 1: Concentric Squats 3-4 Sets x 1-3 Reps @ 80-85% 1RM (Explosive Through The Full Rep Range.)
Accessories
1. Front Squats 3-4 Sets x 10-12 Reps
2. Glute Ham Raise 3-4 Sets x 10-12 Reps (or AMRAP)
3. Side Planks 4 Sets x 1-2 Minutes Each
Finisher
Light Jog or Swim 30-40 Minutes

 

Saturday Nov 16th
Choose an option based on how your body feels
Work Capacity Option 1:
Ruck 4-5 Miles with a 25lb Pack

 

Work Capacity Option 2:
Run 800 Meters
Then 4 Rounds of the Following (Substitute Barbell if needed):
Push Ups x 10 Reps
Sandbag Deadlift x 10 Reps
Sandbag Row x 10 Reps
Sandbag Clean x 10 Reps
Sandbag Front Squat x 10 Reps
Sandbag Overhead Press x 10 Reps
Sandbag Back Squat x 10 Reps
Then:
Run 800 Meters
Rest 2 Minutes between rounds. Try to maintain consistent round times.