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!

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

    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

    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! 😉

    Top off the trunk

    Someone may have noticed the taxing effects of the lower body while we forge ahead with the daily leg, and core exercises.

    Trying a balanced approach to Fitness is not hard at all. It takes a deliberate attempt to hash out the exercises and the reps/sets to get the benefits. Keeping a keen eye on balance there are fine lines to follow at times so you don’t hurt your progress while you perform under duress/fatigue to eke the benefits you’re looking for.

    Upper body work incorporates much of the upper trunk for strength, stability, power, balance,and no momentum hopefully on some of these exercises.

    Today at Roos Recreational Field – Rucks On!

    Rucks On! 20-30# dry

    • 20 x pull ups (no rucks)
    • 10 x dips on bars (rucks)
    • 20 x shoulder to shoulder (rucks)

    Speed Ruck 2-miles

    • 20 x hanging k2c (rucks)
    • 10 x dips on bars (rucks)
    • 20 x thrusters (rucks)

    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