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 July 14th - July 20th

This is the 7th week of a 12 week block where we'll seek to balance all aspects of physical fitness with a greater emphasis on power generation. If you're looking for a program to better serve your specific needs, check out our other program options here.

Sunday July 14th
Off or 20-30 minutes of Low Impact Cardio Such as an Easy Row or Jog

Monday July 15th
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: Isometric Bench Press 4-6 Sets x 2-3 Reps @ 60-70% 1RM (6-8 second hold at the bottom of the rep. Explode up).
Intermediate / Advanced 1a: Medicine Ball Power Drop 4-6 Sets x 3-5 Reps (Partner drops the ball to your chest. Catch and quickly return to your partner. Perform immediately after each set above)
Accessories
1. Palms-In Dumbbell Bench 3-4 Sets x 12-15 Reps
2. Chest Supported Back Row 3-4 Sets x 12-15 Reps
3. AbMat Situps 4 Sets x 25-35 Reps
Finisher
4 Rounds of the Following:
Battle Ropes x 30 Seconds
Slam Ball x 10 Reps
180 deg Burpees x 10 Reps
30 Sec Break between Rounds

Tuesday July 16th
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 4-5 Sets x 1-3 Reps @ 70-80% 1RM (Explosive. Use Bands or Chains if Able.)
Intermediate / Advanced 1a: Kettlebell Swings 4-5 Sets x 20 Reps (Immediately After Each Set Above)
Accessories
Superset the Following:
1. 45 deg Back Raises 3-4 Sets x 12-15 Reps
2. Thrusters 3-4 Sets x 12-15 Reps
3. Flutter Kicks 3-4 Sets x 45 Sec - 1 Min 
Finisher
Superset the Following:
Kettlebell Snatch 5 Sets x 6 Reps Each
Kettlebell Overhead Walking Lunge 5 Sets x 20 Steps
Recover x 1 Minute

Wednesday July 17th
Off or Foam Rolling & Static Stretching. If you're into Yoga, now is a good time.

Thursday July 18th
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
Intermediate / Advanced 1: Military Press 4-5 Sets x 1-3 Reps @ 70-80% 1RM (Explosive but no legs.)
Intermediate / Advanced 1a: Wall Ball Shots 4-5 Sets x 10 Reps @ 10ft Target (Perform immediately after each set above)
Accessories
Superset the following (Wear a weighted vest or flak):
1. Pull Ups / Chin Ups 3-4 Sets x 10 Reps (or AMRAP)
2. Heavy Bag Work 3-4 Sets x 1 Minute
3. Jump Rope 3-4 Sets x 1 Minute
Finisher
Sprints 4 Sets x 125 Meters / Jog 45 seconds between sets

Friday July 19th
Beginner 1: Squats 4-5 Sets x 5 Reps @ 75-80% 1RM
Beginner 2: Power Cleans 6 Sets x 3 Reps @ 55-60% 1RM
Intermediate / Advanced 1: Isometric Squats 4-6 Sets x 2-3 Reps @ 60-70% 1RM (6-7 sec hold at the bottom of the rep. Explode up.)
Intermediate / Advanced 1a: Depth Jumps 4-6 Sets x 3 Reps (Stand on a box. Step off landing on both feet. Immediately/explosively jump straight into the air or on to a second box. Perform Immediately after each set above)
Accessories
1. Goblet Squats 3-4 Sets x 12-15 Reps
2. Single Arm Kettlebell Swings 3-4 Sets x 12-15 Reps Each
3. Planks 3-4 Sets x 1-1.5 Min
Finisher
Jump Rope 10 min or Jog x 20 min
Need a rope or want to mix it up in those 10 minutes? Check out our Jump Rope program here.

Saturday July 20th
Choose an option based on how your body feels
Work Capacity Option 1:
Ruck 5-6 Miles

 

Work Capacity Option 2:
5-6 Rounds of the Following:
Tire Flip x 1 Minute
Battle Ropes x 1 Minute
Row x 1 Minute

Rest 2-3 Minutes between rounds