Tag: step ups

I can ruck to Mississippi like this…

I can ruck to Mississippi like this…

Gio

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
Benched again!

Benched again!

Gio

It’s been a few weeks since we’ve had a run to benches workout. So, today we’re heading forward to the benches in a group run. It’s dark, damp, and chilly. However not chilly enough to wear long pants so sweaty is what we’re going to be.

Ab strength is important for balance, power, and stability. Every single day you’re either pulling, pushing, or pressing as a human being. Groceries, kids, driving, stocking, mechanical work. You name it the core is critical for those daily functions.

Let’s not overlook the benefits of the core strength in athletic endeavors like running, jumping, rowing, weightlifting. All of these movements require more strength of the core to acquire speed, stability, dynamic explosive power to achieve your goals and not get hurt.

So, today we find ourselves at the Hill in Westchester Woods, Westchester, IL

1200m group run to benches

  • 40 x flutter kicks
  • 50 x mountain climbers
  • 40 x squats
  • 50 x step ups
  • 40 x bench dips
  • 50 x reverse lunges

1200m group run to hill

For results, not four results

For results, not four results

Gio

Working out deserves a standing commitment to yourself to improve on your well being internally as well as externally. Wonder why someone doing half as much as you looks better and more focused? It’s called rest, and good nutrition.

No amount of work will out perform sound nutrition and sleep. Sleep being the primary recovery tool for every human being. What do you fuel yourself with? Ever try working out in the morning in an empty stomach? It is tough, but your body adjusts and boy the spikes in energy are astounding!

Hydration, and not liquor the night or two before your workouts make a difference. It’s okay to grab a swig of water while you workout but lingering around the water bottle for more than swig is wasting time. Sip, and go. Teach your body to work a little harder without too much wasted movement will take you to another level mentally and physically. Try it, and get back to me with your results.

Today we’re at the Hill – Rucks On!

⁃ 1 mile run with ruck

• 20 x step ups

• 30 x leg levers

• 40 x squats

• 50 x mtn climbers

• 60 x kb swings

Labor Day it is!

Labor Day it is!

Gio

Not just a holiday to slack off and just go glutton on me! It’s time to get your ruck on for this Monday morning WOD and get it done! Make sure you bring a change of shirt, and shoes. It’s going to be sandy, and grassy!

A labor of love today! Grind it out, and don’t f’n quit! #DFQ #NQ. Breath in power, and exhale weakness!

Today we find ourselves at Roos in Forest Park, IL.

Happy ‘Labor Day’

Rucks On!

– At steps –

  • 50 x step ups
  • 50 x bulgarian split squats
  • 20 x pull ups
  • 20 x dips

– At VB court –

  • 50 x kb swings
  • 60ft x bear crawl
  • 50 x kb cossacks
  • 60ft kb crawl drag
  • 60ft kb lunges
  • 60ft crab walk
  • 60ft gorilla walk
  • 50 x kb sit up

⁃ At Steps –

  • 50 x leg levers
  • 50 x burpee