Posts Tagged ‘ruck march’

Warm up

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 20 Calf Raise

Stamina
Ruck march as far as possible in 45 min

Conditioning 6 rounds, 90 sec each round:
5 x Man Makers
Max Pull Ups
Rest 90 sec

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength AHAP/AMRAP:
Squat
Leg Press
Leg Curl
Calf Raise

Stamina
Ruck March for 2 hours with a minimum of 30 lbs.

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

20 Apr 17

Posted: April 20, 2017 in Workouts
Tags: , , , ,

Warm up

Stamina
Ruck March 4 miles in 2 hours

Warm up

Strength
3 x 3 Bench Press
3 x 3 Pull Ups
3 x 3 DB Fly
3 x 3 DB Row

Stamina
Ruck March 4 miles in 2 hours

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

06 Apr 17

Posted: April 6, 2017 in Workouts
Tags: , , , ,

Warm up

Stamina
Ruck March 4 miles in 2 hours with a minimum 30 lb rucksack

Warm up 5 rounds:
Hang from the pull up bar for 1 minute
Rest 1 minute

Job Specific
1) 3 Mile Ruck for time

2) 3 rounds with ruck:
50 x Lunges
50 x Dips
10 x Pull Ups

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm upĀ 5 rounds:
4 x TGU
5 x PVC Shoulder Stretches
4 x PVC Halo
5 x PVC OH Squat

Strength
3 x 3 Bench Press
3 x 10 DB Fly
3 x 10 DB Row

Job Specific
1) 3 rounds with Rucksack:
50 x Lunges
50 x Dips
10 x Pull Ups

2) Run 3 miles with Rucksack

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm Up 4 rounds:
5 x TGU
5 x Burpees
10 x Weighted Step Ups

Strength
3 x 3 Press
3 x 10 BB Curls

Cardio 60-90 min:
Climb, Hike, Cycle, Paddle, Run, Swim, Row, Ruck…

Warm up
6 x 5 Power Cleans

Job Specific
1) 3 mile run with weighted vest or rucksack

2) 3 rounds with weighted vest:
50 x Lunges
50 x Dips
10 x Pull Ups

3) 1 mile cool down run, no vest

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up 5 rounds:
Hang from the Pull Up bar for 1 min then rest for 50 sec

Strength
5 x 5 Bench Press
5 x 10 Pull Ups
5 x 10 DB Fly
5 x 10 DB Row

Cardio
Run, Hike, Bike, Swim, Row, Ruck, Play Soccer, Play Basketball, Play Football for 60-90 minutes

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs