Daily Reps

Daily WOD

 

Functional Fitness for the Tactical Athlete. 
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 June 21st - June 27th

We're back to posting gym-based workouts. If you're just coming back, take a few weeks to experiment with where you're at. Drop the ego and instead of going straight back to your old 1RM, go based on feel. Take a long time to work up to your working weight to find the right spot.
Also, check out our other Tactical Athlete Program options here!

Sunday June 21st
Get outside and go for a 30 minute Jog
If you have a Flak or Body Armor, you can wear it here.
or
If you have a Sandbag (Brute Force or one from Home Depot), "Burden Carry" for 1-2 Miles. Rotate between cradling it and shouldering it (both shoulders). 

Monday June 22nd
Beginner 1: Deadlifts 4-5 Sets x 3-5 Reps @ 75-80% 1RM
Beginner 2: Power Cleans 6 Sets x 3-5 Reps @ 70-80% 1RM
Intermediate / Advanced 1: Deadlifts 4-5 Sets x 4-6 Reps @ 80-85% 1RM
Intermediate / Advanced 1a: Kettlebell Swings 4-5 Sets x 25 Reps (Immediately after each set above)
Accessories
1) Pelvic Hip Thrusters 3-4 Sets x 10-12 Reps
2) Lateral Lunges 3-4 Sets x 12-15 Reps Each
3) Knees to Elbows 4 Sets x AMRAP
Finisher:
Row 5 Sets x 250 Meters / Recover 40-60 Seconds

Tuesday June 23rd
Beginner 1: Bench Press 3-5 Sets x 1-3 Reps @ 80-85% 1RM
Beginner 2: Military Press 8 Sets x 3 Reps @ 70-80% 1RM (Explosive. Only 30 Sec rest between sets)
Intermediate / Advanced: Bench Press 3-5 Sets x 1-3 Reps @ 90-95% 1RM
Accessories
1) Dumbbell Bench (Alternating) 3-4 Sets x 10-12 Reps Each
2) Dumbbell Row 3-4 Sets x 10-12 Reps Each
3) Standing Skull Crushers 2-3 Sets x 12-15 Reps. Superset with:
4) Dumbbell Hammer Curls 2-3 Sets x 12-15 Reps
Finisher
Sprints 5 Sets x 15 Seconds / Recover 2 Min (Brisk Walk or Jog)

Wednesday June 24th
Do some yoga or go for a long, slow, distance run.

Thursday June 25th
Beginner 1: Squats 3-5 Sets x 1-3 Reps @ 80-85% 1RM
Beginner 2: Front Squats 5 Sets x 10-12 Reps @ 60-70% 1RM
Intermediate / Advanced: Squats 3-5 Sets x 1-3 Reps @ 90-95% 1RM
Accessories
1) Overhead Walking Kettlebell Lunges 3-4 Sets x 20 Steps
2) Hamstring Curls 2-3 Sets x 12-15 Reps
3) Russian Medball Twists 4 Sets x 20-30 Reps
Finisher
Row 5 Sets x 30 Sec On / 20 Sec Off

Friday June 26th
Beginner 1: Military Press 4-5 Sets x 3-5 Reps @ 75-80% 1RM
Beginner 2: Bench Press 8 Sets x 3 Reps @ 70-80% 1RM (Explosive. Only 30 Sec Rest Between Sets)
Intermediate / Advanced 1: Eccentric Military Press 2-4 Sets x 1-3 Reps @ 80-85% 1RM (Explode Up. 5-6 Seconds Down)
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) 3-4 Sets x 10-12 Reps Each
2) Dips (Weighted) 3-4 Sets x 10-12 Reps
3) Planks 4 Sets x 1 Minute
Finisher
Light Jog or Swim x 30 Minutes

Saturday June 27th
Choose an option based on how your body feels
Work Capacity Option 1:
Run a trail for 5 miles. Every 10 minutes, Perform the Following:
Bodyweight Squat x 30 Reps
Push Ups x 30 Reps
Work Capacity Option 2:
4 Rounds of the Following:
Farmers Walk x 50 Meters (25 Meters Down & Back)
Sandbag Shoulder + Slam x 10 Reps (5 Each Side)
Sandbag Power Clean x 10 Reps
Sandbag Row x 10 Reps
Rest 2 Minutes