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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 pipe shoulder pass throughs
10 overhead squats

Workout
Wes Hero
For time:
Run 800 meters with a 25-lb. plate (or sand bag or ruck)
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate (or sand bag)

If you don’t have a barbell then use a heavy sand bag. If the bag is 90 lbs then do twice as many cleans with it. Scale lower if 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
“CPT Faunce”
For Time
Buy-in:
1 mile Run
182 second Plank Hold

Directly into:
1,000 foot Ruck Run (50/35 lb)
28 Ruck Thrusters (50/35 lb)
1,000 foot Ruck Run (50/35 lb)
28 Ruck Squats (50/35 lb)
1,000 foot Ruck Run (50/35 lb)
28 4-count Ruck Flutter Kicks (50/35 lb)
1,000 foot Ruck Run (50/35 lb)
28 Ruck Ground to Overhead Presses (50/35 lb)
1,000 foot Ruck Run (50/35 lb)

Buy-Out:
114 foot Ruck Alternating Lunges (50/35 lb)
1 mile Run
With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the buy-out is completed.

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
“Shawn”
For Time
5 mile Run

After each 5 minute run interval:
50 Air Squats
50 Push-Ups
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

Cool down

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
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
400 Meter run
*if no wall ball then do burpees
substitute 20 pushups for HSPU
Use #45 sandbag is not bumper plate

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
“EMS Appreciation Ruck”
AMRAP in 24 minutes
1 minute Plank Hold
20 Ruck Walking Lunges (30/20 lb)
20 Ruck Shoulder-to-Overheads (30/20 lb)
400 meter Ruck Run (30/20 lb)
Cash out: Ruck 2 mile (30/20 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
“KERRIE”
10 Rounds for Time
100 meter Sprint
5 Burpees
20 Sit-Ups
15 Push-Ups
100 meter Sprint
Rest 2 minutes
Wear a Weight Vest (20/14 lb)
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
“Jordan”
For Time
100 Kettlebell Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups
Cash out 2 mile run
post time in comments
if no Kettlebell then use sandbag
No sandbag? Make one DIY Sand bag tips here:

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
Steve Skipton Sr. workout
For Time
400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (1.5/1 pood)
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