One cold dry morning

Baby, it’s cold outside! No songs were sung nor tune played for our pleasure this morning. Out the front door into the fray with a temperature of 22F.

Good thing there isn’t a wind chill or we’d be popsicles right from the get go. We’re going to be at Roos Athletics Field for this week.

Come and join us, so we can help you get you back in gear.

Mobility-

⁃ jumping jacks x 40

– leg/arm swings x 20/ea

⁃ Trunk twists/ Torso bends x 20 ea

WOD – ruck 10/20# dry

  • 400m ruck
    • 50 x walking lunges
    • 20 x burpees w/ruck
    • 50 x flutter kicks / leg
    • 20 x dive bombers/ Hindu push ups
    • 50 x step ups w/ruck
    • 20 x goblet squats
  • 400m ruck
  • Heaving for air

    A good workout will leave you spent, and happy you completed it. Ever had one of those workouts where you end up laying on your back gasping for air, and basically flailing? Yup, me too.

    No, today you won’t be at that level however you will work hard on the hill repeats.

    Prior to rucking up, load up the ruck with a little more weight than you’re used to. No running involved for this workout there will be enough time for that another day. Today it’s just going to be fast rucking up and down the hill in between repeats you’ll have a flat section to help you recover.

    Today we’re at the Hill in Westchester woods, Westchester IL

    Ruck hill repeats

    Rucks – heavier than usual

    No running

  • 200m ruck
    • 4 x hill repeats
  • 200m ruck
    • 3 x hill repeats
  • 200m ruck
    • 2 x hill repeats
  • 200m ruck
    • 1 x hill repeats

    🧟‍♂️🧟‍♀️☠️💀

    I can ruck to Mississippi like this…

    Total commitment to your well being is nothing short of having to put forth all of your effort to being healthy. No shortcuts of any type. Attitude is everything for you to achieve your goals.

    Put on the ruck, take the step one at a time and cover the distance. Do the work. It is life changing when you go and become uncomfortable during the workout. Step outside of your comfort zone often, and it will alter your mental make up. There is something about achieving what you once deemed unattainable.

    Today we’re going to challenge you to take that step with us at Roos Recreational Field, Forest, Park, IL

    Rucks On!

    Ruck 1.25 miles

    • 20 x step ups
    • 30 x sit up
    • 40 x pp
    • 30 x leg levers
    • 20 x oh lunges