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Daily Workouts

Military Calisthenics · Week 36

Today · Monday

Push + Core

Death By Push-Ups Strength · Variant 9/10

Warm-up

5 min march in place
20 jumping jacks
10 inchworms
15 shoulder taps

Workout

EMOM: min 1 = 1 push-up, min 2 = 2, min 3 = 3 … until you can't finish in the minute
Push-ups
Then for time:
200 sit-ups

Coach's Note

Most stop at min 14-18. Push hard.

Meals

Lunch

Ground beef lettuce wraps + salsa

Dinner

Salmon + couscous + grilled asparagus

This Week

Tuesday Steady Cardio Fartlek Run ›

Warm-up

5 min walk → light jog
Leg swings 10 each side

Workout

30 min run
Every 3 min: pick a landmark and surge to it (10-30s hard)
5 min cool-down

Coach's Note

Random play — keeps your legs honest.

Meals

Lunch

Chicken salad lettuce wraps

Dinner

Sirloin + roasted vegetables + rice

Wednesday Pull + Legs Legs Chipper ›

Warm-up

5 min jog in place
20 scapular pull-ups (or shrugs)
15 banded rows each side
Leg swings 10 each side

Workout

For time, in order:
50 air squats
40 alternating lunges
30 jump squats
20 burpees
10 broad jumps

Coach's Note

Chip through. Minimal rest.

Meals

Lunch

Beef chili

Dinner

Sirloin + roasted sweet potato + asparagus

Thursday Sprint Intervals Loaded Carry + Sprints ›

Warm-up

5 min easy jog
High knees 30s
Butt kicks 30s
2 build-up strides @ 70%

Workout

Load a backpack with 30-40 lb. 5 rounds:
50 yd farmer carry (loaded)
50m sprint (no load)
Rest 90s between rounds

Coach's Note

Grip + lungs. Doubles as ruck training.

Meals

Lunch

Ground beef + cauliflower rice + peppers

Dinner

Steak + roasted potatoes + asparagus

Friday Full Body AMRAP AMRAP 20 ›

Warm-up

5 min march in place
20 jumping jacks
10 inchworms
15 shoulder taps

Workout

AMRAP 20 min:
10 burpees
15 push-ups
20 air squats
25 mountain climbers
Score = total rounds
Finisher:
90s plank hold

Coach's Note

6-8 rounds is solid. Beat your score next Friday.

Meals

Lunch

Ground beef lettuce-wrap tacos + avocado

Dinner

Salmon + roasted red potatoes + green beans

Saturday Hero WOD Mary (Scaled) ›

Warm-up

5 min march in place
20 jumping jacks
10 inchworms
15 shoulder taps

Workout

AMRAP 20 min:
5 push-ups
10 pistol squats (alt, assisted OK)
15 sit-ups

Coach's Note

Pistols are the bottleneck. Use a chair to assist.

Meals

Lunch

Chicken thighs + jasmine rice + Brussels sprouts

Dinner

Salmon + roasted potatoes + spinach