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 May 5th - May 11th

This is week 10 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.

Sunday May 12th
Off or 20-30 minutes of Low Impact Cardio Such as an Easy Row or Jog
Happy Mothers Day to all the Mom's out there!

Monday May 13th
Beginner 1: Bench Press 4-5 Sets x 3-5 Reps @ 75-80% 1RM
Beginner 2: Military Press 10 Sets x 3 Reps @ 50-60% 1RM (Dynamic Effort)
Intermediate / Advanced 1: Concentric Bench Press 3-4 Sets x 2-3 Reps @ 80-85% 1RM (Explosive As Possible Through the Full Rep Range. Stay tight.)
Accessories
1. Dumbbell Bench (Palms In) 4 Sets x 10-12 Reps
2. Landmine Row 4 Sets x 10-12 Reps
3. Tricep Kickbacks 4 Sets x 10-12 Reps
Superset with:
4. Hammer Curls 4 Sets x 10-12 Reps
5. Russian Medball Twists 4 Sets x 20-30 Reps Each Side
Finisher
Sprint 5 Sets x 8 Seconds (Walk or Jog 90 Seconds Between Each Set)

Tuesday May 14th
Beginner: Deadlifts Work up to a 3 Rep Max
Intermediate / Advanced: Deadlifts Work up to a 1 Rep Max
Accessories
1. Back Extensions 4 Sets x 10-12 Reps
2. Reverse Lunges 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 Minute between Rowing Rounds

Wednesday May 15th
Off or Foam Rolling & Static Stretching

Thursday May 16th
Beginner: Military Press Work up to a 3 Rep Max
Intermediate / Advanced: Military Press Work up to a 1 Rep Max
Intermediate / Advanced: Squats 3-4 Sets x 1-3 Reps @ 90-95% 1RM
Accessories
1. Dumbbell Incline Bench (Palms In) 4 Sets x 10-12 Reps
2. Weighted Pull Ups 4 Sets x AMRAP (Min 6 Reps)
3. Flutter Kicks 4 Sets x 25-35 Reps Each
Finisher
3 Rounds of the Following:
Heavy Bag Work x 1 Minute
Kettlebell Snatch x 1 Minute (Switch Arms Every 5 Reps)
Jump Rope x 1 Minute (Vary Footwork. For ideas, look at our Jump Rope Program here.)
Rest 2-3 Minutes Between Rounds

Friday May 17th
Beginner 1: Squat 4-5 Sets x 5 Reps @ 75-80% 1RM
Beginner 1a: Star Jumps 4-5 Sets x 6 Reps (Perform Immediately After Each Set Above)
Intermediate / Advanced: Concentric Squats 3-4 Sets x 1-3 Reps @ 80-85% 1RM (Explosive Through the Full Rep Range)
Accessories
1. Front Squats 4 Sets x 10-12 Reps
2. Glute Ham Raise 4 Sets x 10-12 Reps (or AMRAP)
3. Side Planks 4 Sets x 1-2 Minutes Each Side
Finisher
Light Jog 20 Minutes or Swim 40 Minutes

Saturday May 18th
Choose an option based on how your body feels
Work Capacity Option 1:
As Many Rounds as Possible in 20 Minutes
Row 250 Meters
Pushups x 10

Situps x 10

 

Work Capacity Option 2:
As Many Rounds as Possible in 20 Minutes
Assault Bike x 30 Seconds or Row x 45 Seconds
Thrusters x 10 Reps (approx 95lbs)
Pull Ups (Dead Hang) x 10 Reps
Turkish Get Ups x 10 Reps