Quick, but deadly

Just described what you’ll feel like once you complete this very quick, low rep workout. Just remember to breath it all in.

Focus today on your ability to not red-line, or burn yourself out on the first running loop. It’ll benefit you to be fast, but steady.

Park loop x 1 (1 mile)

  • 30 x burpees
  • 30 x bj
  • 30 x dips
  • 30 x leg levers
  • 30 x mb sit ups
  • 30 x mb cleans
  • 30 x mb ball slams

Park loop x 1 (1 mile)

Vest, but no bow tie

I like having to pick up odd objects from the floor while standing over them, and it is by far much easier when you’re lifting it up to any height in that manner.

I really enjoy how I feel having successfully lifted something odd and heavy in that manner. Then there is having to lift the odd object from the ground while supine, and the object is a sandbag. Oh man, it gets serious very quickly.

You’re having to perform abdominal contraction, trunk rotation, and flexion, and standing up with odd object to boot. Did I forget to mention that you must also return to the starting position to compete the rep? Ha! One!

Today we’re doing such a thing, and it’s the first exercise we open our workout in! Oh, I completely forgot to tell you to wear the 10/15/20# vest also. Silly me.

Today we’re at Roos Recreational Field, Forest Park, IL

Vests On!

• 10 x sb get ups

• 20 x bj

• 30 x cossacks

• 20 x k2c

• 30 x push ups

• 40 x alt lunges

• 30 x dips

• 20 x k2e

• 30 x hello dolly

Note –

You will be running from a dips, to steps, to pull up bars so bring an extra pair of lungs today! 😉

Partner Hero WOD

R.E.D. Friday Hero WOD -‘Chapman’

A Hero in all rights. Awarded the Congressional Medal of Honor, our Nations Highest Award!

Here is his citation –

Partner Hero WOD – Vests On!

Buy in – 150 x kb swings (tag team)

Then **

  • 100 x push ups
  • 100 x mb sit ups
  • 100 x kb cl to OH
  • 100 x bj
  • 100 x sb cleans

**Details

• One Partner runs 200m

• Other Partner exercises

• Tag team after every run until exercise reps are finished

• All reps must be complete before moving on to next exercise

Just a wee bit of O2

Bring the following to your workout at Roos:

  1. Lungs
  2. Gloves
  3. Drink wear
  4. Extra pair of lungs
  • This is a hypoxic way to do your workout, and you’re body will benefit greatly!
  • The performance standards are strict for the sit ups are performed without any momentum at all from lying down knees bent to 45deg, hands laced behind the head and proceed to a upright seated past vertical position of the torso. Yes, this is not a foot supported sit up folks!
  • From 16″ to 36″ the box height is your choice, but must jump and stand all the way upright for it to count. Accuracy is needed, or loss is skin from cement not wood will be your demise.
  • Lateral lunges, be careful to use proper movement pattern. Butt below horizontal, on one leg laterally without the use of trail leg to help you come up to a full standing position.
  • Lying on the floor face up, and propped up on your forearms bring both legs upwards to a vertical plane and back to floor for the leg levers.
  • Hanging knees to chest on pull up bar, knees must pass navel (belly button) to count so make them count and try to go unbroken.
  • Sandbag cleans – what can I say? First come first served. You can share it if you like : Remember that technique never changes. If you’re unable to clean it grab a kb to perform the clean reps per arm.
  • For time – AFAP
  • Run trail x 1
    • 50 x sit ups
      50 x bj
  • Run trail x 1
    • 30 x lateral lunges / leg
    • 30 x leg levers
  • Run trail x 1
    • 10 x k2c
      10 x sb cleans
  • Run trail x 1
  • R.E.D. Friday – Celiz

    R.E.D. Friday Memorial WOD

    SFC Chris Celiz – KIA 7/18 Afghanistan

    1/75 RGR BATT

    For time – ruck / vest optional

    Ruck (10/20#) Vest (15/20#)

    1 mile run

    • 75 x H.R. push ups
    • 75 x squats

    1 mile run

    • 75 x sit ups / crunches
    • 75 x bj
  • Take this memorial WOD to Honor Celiz. What he stood for. What he Fought For. What he gave his life for!
  • We Honor you Celiz!
  • RLTW! DOL! Sua!
  • I shake my head…

    When the heat gets to you during the workouts you slow down just enough to keep feet moving forward. Head down looking up once in a while wearing your weighted ruck/vest, or nothing at all.

    Humidity is the death nail. It sucks the living breath out of you. I don’t know why that would even be an issue. Yet, sucking air through a wet towel may be easier. I just don’t get it. Do you? Heck, treading water while running with load on your back is what makes this event more entertaining.

    Not for you doing it (unless you laugh and lose some sense of sanity), but more from the onlookers scratching their heads as they drive by and shake their heads while smoking their vapes/cigs or sipping on their froufrou drinks.

    Heck there are times I have to check my sanity as I program the workouts way ahead of time and visualize them being performed and have time after time shake my head and asked – dude you’re gonna do this to them? I’ll bob my head and reply thinking I’ll do this with them and try my hardest to push even harder, and faster to finish wiped out every time.

    Give it your all every time. No slack given, no slack taken. I understand getting after these workouts can be daunting for the uninitiated. There will be a scaled version for them every workout. However, scaling after you’ve been here for a month and not taken the step forward to do something as prescribed (Rx) means you’re gonna get motivated to give a little more, and get more ‘suck’ out of the workout (wod).

    I began this rucking/fitness outdoors endeavor in April of this year. My own business, making a difference in people’s lives one day at a time utilizing BodyWeight, kettlebells, hills, benches, stairs, rucks, and everything else to make you a better human being.

    Here’s to making you a stronger, healthier being. Hop down for an hour in the am with us at the RuFF Hill. Great workouts, very entertaining, challenging and you’ll see results.

    You want to see results? Show up, learn, do the work. Simple? Nope. Doable? Yup. Nutrition needs to be priority so get on it. Everything else will follow.

    Hope to see you with us soon.

    Here looking at my hat you can clearly see it’s darker on top than the bill since I’ve sweat so much during the wod.

    I had just put away all of the gear and still so out of breath I had to pause and try to catch some more air. Of course, Selene just basically looks the same from start to finish. Eric and I definitely look like we feel.