Warmup
High knees jogging in place
10 pushups
10 air squats
20 jumping jacks
20 windmills
10 shoulder arm circles
100 Jump rope
Jog 1/4 mile
Workout
“Earn those Guiness”
3 Rounds for Time
17 Ruck Burpees (30/20 lb)
20 meter Crab Walk (30/20 lb)
17 Weighted Sit-Ups (30/20 lb)
20 meter Bear Crawl (30/20 lb)
Cash out: 2 mile Ruck hike find hills
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
10 jumping jacks
10 air squats
10 inchworm
10 windmills
10 shoulder overhead pass throughs
10 samson stretch
jog 25 meters high knees
jog backwards 25 meters
jog side to side step 25 meters
jog karaoke 25 meters back to star
Workout
“Benoit”
3 rounds for time:
1 mile run
25 x Burpees
50 x Push-ups
75 x Squats
with #20 lb vest
Scale as needed
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
10 jumping jacks
10 air squats
10 inchworm
10 windmills
10 shoulder overhead pass throughs
10 samson stretch
jog 25 meters high knees
jog backwards 25 meters
jog side to side step 25 meters
jog karaoke 25 meters back to start
Workout
“Benoit”
3 rounds for time:
1 mile run
25 x Burpees
50 x Push-ups
75 x Squats
with #20 lb vest
Scale as needed
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
SGPT rest and recovery workout
Write in your journal and review your goals.
Walk in your neighborhood and think about your goals.
30 minutes of yoga and deep breathing
SGPT yoga video
Read 5 minutes minimum from a good book
SGPT recommended books
Sleep 8 hours minimum
Sleep and recovery tips article:
Warmup
10 jumping jacks
10 air squats
10 inchworm
10 windmills
10 shoulder overhead pass throughs
10 samson stretch
jog 25 meters high knees
jog backwards 25 meters
jog side to side step 25 meters
jog karaoke 25 meters back to start
Workout
Five rounds of:
15 Front Squats #95
400-meter sprints
Post time in comments
scale as needed
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
High knees jogging in place
10 pushups
10 air squats
20 jumping jacks
20 windmills
10 shoulder arm circles
100 Jump rope
Jog 1/4 mile
Workout
“ROBBIE MILLER”
For Time
Buy-In: 3 mile Ruck Run (30/20 lb)
Then, 12 Rounds of:
6 Sandbag Ruck Rows (60/40 lb, 30/20 lb)
6 Ruck Burpee Squats (30/20 lb)
6 4-count Ruck Mountain Climbers (30/20 lb)
6 Rucksack Get-Ups (30/20 lb)
Cash-Out: 3 mile Ruck Run (30/20 lb)
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
50 meter jog
25 meters backwards jog
25 meter bear crawl
25 meters backward bear crawl
20 arm circles forward and backward
10 pushups slow
20 walking lunges
100 jump ropes
Workout
“Angie run”
100 Pull-Ups
400 meter run
100 Push-Ups
400 meter run
100 Sit-Ups
400 meter run
100 Squats
400 meter run
post time in comments
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
SGPT rest and recovery workout
Write in your journal and review your goals.
Walk in your neighborhood and think about your goals.
30 minutes of yoga and deep breathing
SGPT yoga video
Read 5 minutes minimum from a good book
SGPT recommended books
Sleep 8 hours minimum
Sleep and recovery tips article:
Warmup
10 jumping jacks
10 air squats
10 inchworm
10 windmills
10 shoulder overhead pass throughs
10 samson stretch
jog 25 meters high knees
jog backwards 25 meters
jog side to side step 25 meters
jog karaoke 25 meters back to start
Workout
“Kevin A. Houston”
For time
Run 200 meters
Farmers walk with #35 sandbag each hand for 50 meters
10 burpees
10 meters forward and backwards Bear crawl
Run 400 meters
Farmers walk 100 meters
20 burpees
20-meter bear crawl forward and backwards
Run 600 meter
Farmers Walk 150 meters
30 burpees
30-meter bear crawl f+b
Post score in comments
Beginners scale as needed.
Intermediate athletes do a second round
Advanced athletes do 3 rounds and add weight vest for all but run.
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
10 jumping jacks
10 air squats
10 inchworm
10 windmills
10 shoulder overhead pass throughs
10 samson stretch
jog 25 meters high knees
jog backwards 25 meters
jog side to side step 25 meters
jog karaoke 25 meters back to start
Workout
For Time
1 mile Fast Ruck (60/40 lb)
24 Ground-to-Overheads (60/40 lb)
22 Push-Ups
1 mile Fast Ruck (60/40 lb)
24 Get-Ups (60/40 lb)
22 Push-Ups
1 mile Fast Ruck (60/40 lb)
22 Overhead Lunges (60/40 lb)
22 Push-Ups
scale weight as needed
post time in comments
Cool down