Posts Tagged ‘ruck march’

Warm up

Stamina
Ruck March 8 mile in 2 hours or less

…Recover, then…

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 30 x Sit Ups & 30 x Back Extensions

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Warmup

Murph for time:
Run 1 mile
100 x Pull Ups
200 x Push Ups
300 x Squats
Run 1 mile

You can substitute the running today for a ruck march. I did 10 miles in 2:45.

Warmup

Strongman 30 minutes:
1st minute- 5 x Weighted Dips
2nd minute- 6 x Pull Ups
3rd minute- 50′ Farmer’s Carry or Yoke Carry

Stamina
Ruck March 12 miles with at least a 40 lb pack.

Abs 2 rounds:
16 x Wide Leg Sit Ups
12 x Russian Twists
15 x Crunches
15 x Leg Levers
8 x V-Ups

Warmup

Water Confidence
Swim 20 min to warm up

5 x 25 m Under Water
Bob x 2 min
Tread Water x 2 min
Swim 200 m
Buddy Breath x 2 min
Recover & Clear Mask x 2

Swim 20 min to recover

Ruck
Ruck march 5 miles.

Abs 2 rounds:
16 x Leg Levers
60 sec Plank
26 x Russian Twist
20 x Wide Leg Sit Ups
12 x Crunches

Warmup

Stamina
Build up to a 1RM 50′ Yoke Carry
Build up to a 1RM 50′ Farmer’s Carry
Build up to a 1RM 50′ Atlas Stone Carry

Then Ruck March 4 miles for time!

Abs 2 rounds:
15 x Leg Levers
45 sec Plank
25 x Crunches
20 x Side Bends
24 x Russian Twists

Warmup

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for a total of 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, and 5 x :15

Top everything off with a 10 mile ruck march! Enjoy!

Warmup

Stamina use a sandbag or rucksack unless otherwise noted:
15 x SDHP
30m OH Duck Walk
45 x Back Extensions
25 x OH Press
25 x OH Squat
25 x KB Swings
25 x Push Ups
25 x Burpees

…then…

Ruck March 8 miles for time.

Abs 2 rounds:
30 x Russian Twists
12 x Leg Levers
8 x Pulse Ups
12 x V-Ups
15 x Crunches

Warmup

Calisthenics
25 x Jumping Jacks
25 x Mountain Climbers
25 x Push Ups
20 x Lunges
20 x Dive Bomber Push Ups
50 x BW Squat
10 x ECBB
15 x Jumping Lunges
25 x Sit Ups
10 x Burpees
50 x Flutter Kicks
25 x Crunches

Conditioning
Ruck march for 2 hours; shoot for 4 mph.

Warmup

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 60 x Sit Ups and 30 x Back Extensions

Conditioning
Ruck march 6 miles for time.