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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
“WOOD”
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-Pulls (95/65 lb)
10 Thrusters (95/65 lb)
1 minute Rest
Post time in comments
if no barbell then use sandbag.
Step up on the box if you cannot do box jumps.

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
RUCK KB
Ruck 1 mile
30 Kettlebells swings #35
Ruck 1 mile
30 Kettlebells swings #35
Ruck 1 mile
30 Kettlebells swings #35
Cash out: 50 pullups or 100 ring rows

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
“MAUPIN”
4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats
Cash out 2 mile run

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
“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
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
“Jack”
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
post time in comments.
If no barbell then use sandbag.
You can step up on box instead of box jump

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
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
How do you perform the “Fight Gone Bad” workout?

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each

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
“29 Ruck”
29 Ball Slams (30/20 lb)
29 4-count Mountain Climbers
29 4-count Lunges
29 Pull-Ups
29 4-count Flutter Kicks
29 Broad Jumps
29 Plank Walk Ups
29 Crunches
29 Burpees
29 Air Squats
29 Push-Ups
Then complete:
1 mile Ruck Run (20/14 lb)

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
“WHITTEN”
5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
Post time in comments
If no kettlebell then use your ruck or sandbag.
If no box – then use the bumper of a truck or a bench in the park.
If no wall ball shot then make a DIY wall ball with mulch and a garbage bag

Cool down
Foam roll as needed
Box breathing 5×5
Yoga warrior position
Cold shower
Write in your journal