Not a typical get up

I’ve performed the traditional Turkish get up with kettlebells, dumbbell , and wrestling dummies. Working with sandbags has taken this movement to another level once you are in the middle or latter part of your workout when this movement has to be performed and you are gassed.

The question is why not put it at the beginning where it might make sense? Well, when you’re preparing your body, and mind to get strong it helps you to have confidence of what you’re capable of when you are almost on the verge of total physical exhaustion.

Today is such a day, and this week has been putting people in that very state of exhaustion that you need to be able to function in especially if your in the Military, LEO, FF/Medic.

Today we’re are @Roos Recreation Center.

Rucks On!

1 x bridge lap w/ruck

  • 20 x dips w/ruck
  • 20 x sb man makers
  • 50 x sb crawl drag
  • 20 x push ups
  • 20 x sb get ups
  • 50 x k2c

1 x bridge lap

**Details

  1. All of the exercise are to be performed while wearing your ruck, except the get up.
  2. Dips can be Rx or on bench/step
  3. We are not in the sand today

Remember to breath!

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)

Time to freeze!

Well the temps are dropping in October which means break out your winter running gear kids, because it’s going to be a warm workout. You’ll be running the bridge today, and it’s sure to get the blood circulation up and will keep your wheels rolling.

Bring your rucks for this one to give you the little bit of resistance you’ll need to complete the exercises, and reap the benefits.

Rucks On!

Bridge lap x 1

  • 20 x step ups
  • 30 x ruck swings
  • 20 x dips
  • 30 x leg levers
  • Bridge lap x 1
    • 30 x push ups
    • 20 x hello Dolly’s
    • 30 x butt biters
    • 20 x k2c

    Bridge lap x 1

    Hero WOD Moreno

    Today we Honor Captain Jennifer Moreno

    US Army

    KIA 131006 Afghanistan while responding to help fallen soldiers wounded by explosives.

    • 2km run with vest/ruck
    • 20 x burpee pull ups
    • 100 x flutter kicks
    • 20 x burpee bj
    • 100 x flutter kicks
    • 20 x burpee pull ups
    • 100 x mountain climbers
    • 20 x dips

    Going up?

    Hill repeats can wear on you both physically and mentally especially if they’re a high repetition and long spanning bridge that you have to cover. You get into a groove, and just get it over with trying your hardest not to hate life in the process. It does make you appreciate flat terrain more though.

    Today we have a short length, and not so high a bridge to do repeats on, and you’ll have only two repeats to cover! Yes, Two!

    However there is a meat of exercises to perform in between the repeats so you’ll have something else to think about instead of the drudgery of the ups and downs of hill repeats.

    Today we’re at Roos Recreation Center in Forest Park, IL

    Rucks On!

    Bridge run

    • 20 x dips
    • 50 x alt lunges
    • 20 x k2c
    • 50 x sit ups
    • 20 x push ups
    • 50 x step ups

    Bridge run

    Share the wealth

    How do you play party cakes? Seriously? As long as I live I never really got around to finding out what the song says, nor what it means much less why you have clap your hands in that manner.

    Regardless, I like a partner WOD every so often so I can share the misery (wealth)with someone else.

    Partner WOD 30min AMRAP

    • Bridge run
    • 20 x dips
    • 20 x pull ups
    • 20 x mb slam ball
    • 20 x inch worms
    • 20 x push ups

    Details –

    1. P1 – runs
    2. P2 – exercises
    3. Switch every time runner comes back
    4. Move onto next exercise once reps are complete