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
Stirling Hero Ruck
8 Rounds for Total Reps
Max Unbroken Ruck Push-Ups (30/20 lb)
74 Ruck Lunges (30/20 lb)
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
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
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
Gunny
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
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
Stirling Hero Ruck
8 Rounds for Total Reps
Max Unbroken Ruck Push-Ups (30/20 lb)
74 Ruck Lunges (30/20 lb)
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
“Filthy Fifty”
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
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
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
“Legion 8”
8 rounds for time:
8 thrusters (75/55 lb)
8 chest to bar pull ups
8 clapping pushups
8 power snatch (75/55 lbs)
8 knees to elbow (hanging from bar)
8 sumo deadlift high pulls (75/55 lb)
8 handstand pushups
8 toes to bar
800 meter run
substitute for chest to bar pull ups = regular pullups
substitute for clapping pushups = regular pushups
substitute for handstand pushups = burpees
let coach know if you have any questions
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
Hot Shot 500
With 60 lb ruck 6 mile ruck hike in hills. Every half mile perform 1 exercise
100 pushups
100 squats
100 flutter kicks
100 shoulder press
50 rows
50 curls
50 burpees
Scale as needed
Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal
Warmup
10 air squats
10 Samson stretch
10 single leg deadlift
10 wide feet standing windmill
10 wide feet touch floor 1-2-3
10 inchworm to pushup
10 mountain climbers (deep lunge) slow feet to hands
10 PVC pass throughs
10 overhead squats
Workout
Georgie
AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35 lb)
Buy-in: 65 Sit-Ups
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: