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 Sept 20th - Sept 26th

We just finished 12 weeks of a strength focus and now want to focus on applying that strength powerfully. This primarily relates to the Intermediate / Advanced Lifts here. If you're just starting out or new to this style of programming, start with the exercises for Beginners.
Not where you want to focus? Check out our Tactical Athlete Program options here!

Sunday Sept 20th
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 Sept 21st
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 Rest Between Sets)
Intermediate / Advanced 1a: Eccentric Bench Press 4-6 Sets x 4-5 Reps @ 60-70% 1RM (6-7 Seconds Down. Explode Up.)
Intermediate / Advanced 1b: Medball Chest Pass (Standing) 4-5 Sets x 4-5 Reps (Immediately After Each Set Above)
Accessories
1) Dumbbell Bench 3-4 Sets x 10-12 Reps
2) Landmine Row 3-4 Sets x 10-12 Reps
3a) Skull Crushers 2-3 Sets x 12-15 Reps
Superset With:
3b) Barbell Curls 2-3 Sets x 12-15 Reps
Finisher:
3-4 Rounds of the Following:
Wallball Shots @ 10ft Target x 10 Reps
Kettlebell Snatch x 6 Reps Each Arm
Jump Rope x 120 Skips or 40 Double-Unders

Tuesday Sept 22nd
Beginner 1: Deadlifts 3-5 Sets x 1-3 Reps @ 85-90% 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) Good Mornings 3-4 Sets x 10-12 Reps
2) Bulgarian Split Squats 3-4 Sets x 10-12 Reps Each
3) Knees to Elbows 4 Sets x AMRAP
Finisher
Row 5 Sets x 200 Meters
Plank for 1 Min Between Each Set

Wednesday Sept 23rd
Do some yoga or go for a long, slow, distance run.

Thursday Sept 24th
Beginner 1: Military Press (Standing) 3-5 Sets x 1-3 Reps @ 85-90% 1RM
Beginner 2: Bench Press 8 Sets x 3 Reps @ 65-75% 1RM (Explosive. Only 30 Sec Rest Between Sets)
Intermediate / Advanced: Military Press (Standing) 3-4 Sets x 1-3 Reps 90-95% 1RM
Accessories
1) Dumbbell Incline Bench 3-4 Sets x 10-12 Reps
2) Pull Ups (Weighted) 3-4 Sets x 6-12 Reps
3) Russian Medball Twists 4 Sets x 15-25 Reps Each Side
Finisher
Sprints 5 Sets x 200 Meters / Jog or Walk 90 Seconds

Friday Sept 25th
Beginner 1a: Squats 3-5 Sets x 3-5 Reps @ 75-80% 1RM
Beginner 2: Power Cleans 6 Sets x 3-5 Reps @ 65-75% 1RM
Intermediate / Advanced 1a: Eccentric Squats 4-6 Sets x 2-3 Reps @ 60-70% 1RM (6-7 Seconds Down. Explode Up.)
Intermediate / Advanced 1b: Squat Jumps 4-6 Sets x 5 Reps @ Bodyweight (Superset With The Above)
Accessories
1) Front Squats 3-4 Sets x 10-12 Reps
2) Glute Ham Raises 3-4 Sets x AMRAP
3) Planks 4 Sets x 1-1.5 Min
Finisher
Light Jog or Swim x 30-40 Minutes

Saturday Sept 26th
Choose an option based on how your body feels
Work Capacity Option 1:
Ruck 5-6 Miles
.
Work Capacity Option 2:
2 Rounds of the Following (Sub Barbell for Sandbag if Needed)
Sandbag Deadlifts x 25 Reps
Sandbag Rows x 25 Reps
Sandbag Power Cleans x 25 Reps
Sandbag Carry x 400 Meters
Sandbag Shoulder + Slam x 20 Reps (Sub Slam Ball)
Sandbag Overhead Press x 20 Reps
Sandbag Front Squat x 20 Reps
Sandbag Carry x 400 Meters
Rest 5 Minutes Before The Second Round