Posts Tagged ‘ruck march’

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

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Recovery 30 – 60 min:
LSD Run
Ruck March
Easy Swim
Ride a bike
Hike

Warm up

Strength AMRAP/AHAP:
Bench Press
Pull Ups
DB Fly
DB Row

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 min
2) Perform Max Chin Ups in 5 min

3) Perform 1/3 of your Max Push Ups EMOM for 3 min
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 min
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning
Ruck March for 1 hour

Abs
6 x V-Ups
16 x Russian Twists
10 x Crunches
12 x Side Bends
14 x Reverse Crunches
10 x Wide Leg Sit Ups

Warm up

Strength
3 x 3 Press
3 x 3 Pull Ups
3 x 10 BB Curls
3 x 10 Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Perform 3 rounds of 20 x Sit Ups & 20 x Back Extensions

Conditioning
Ruck March 4 miles in 1 hour

Abs 2 rounds:
10 x Crunches
60 sec Plank
20 x Leg Levers
6 x V-Ups
10 x Side Bends

Warm up

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Stamina EMOM for 2 minutes, AHAP:
Hang Clean

Conditioning
Ruck March 90-120 minutes

Abs 2 rounds:
12 x Pulse Ups
28 x Russian Twists
14 x Crunches
16 x Leg Levers
8 x Side Bends

Warm up

Stamina
100 x TGU

Conditioning
Ruck March anywhere from 30 min to 3 hours

Abs 2 rounds:
60 sec Plank
26 x Wide Leg Sit Ups
8 x V-Ups
25 x Bicycles
25 x Flutter Kicks

Warm up

Strength
15 x Squat @ 80% of 10RM
3 x 10 BB Row
5 x 5 Man Makers + 5 Pull Ups

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups for 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Diamond Push Ups, Regular Push Ups, Wide Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning
90-120 min Ruck March

Abs 2 rounds:
12 x Leg Levers
14 x Reverse Crunches
60 sec Plank
12 x Pulse Ups
10 x Bicycles

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 1/3 of your Max Push Up EMOM for 3 minutes
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

Conditioning
Ruck March 12 miles in 3-4 hours

Abs 5 rounds:
20 x Sit Ups
20 x Leg Levers

15 Jan 16

Posted: January 15, 2016 in Workouts
Tags: , , , ,

Ruck 12 miles in no more than 4 hours with at least 33% of your body weight! Enjoy the weather! Get outside!

Warm up

Stamina
1) Perform 1 Dip EMOM, 2 Dips the second minute, 3 Dips the third minute, until you are unable to complete the exercise in one minute

2) Perform 1 Pull Up EMOM, 2 Pull Ups the second minute, etc…

Conditioning
Ruck march 8 miles in under 2 hours. Ruck should weigh at least 30-50 pounds

Abs 2 rounds:
12 x V-Ups
30 x Wide Leg Sit Ups
20 x Russian Twists
18 x Crunches