Tag: k2c

Top off the trunk

Top off the trunk

Gio

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

Just a wee bit of O2

Gio

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