Entrenamientos

30 Minute AMRAP: 30 4ct Ruck Flutter Kicks 20 2ct Russian Twists with ruck20 Ruck Step Ups (each leg)10 Ruck Squat Jumps100m jog (slick) Scoring: Rounds + RepsRx: Ruck (30/20)

1 Mile Ruck 75 Sandbag Ground to Overhead 1 Mile Ruck Scoring: For TimeRx: Sandbag (60/40), No Ruck for MovementHeavy: Sandbag (60/40), Ruck (30/20)

Buy in: 50 Sandbag Deadlifts 5 rounds: 20 Ruck Overhead Press20 Ruck High Pulls25m Sandbag Bear Crawl Drag25m Sandbag Suitcase Carry Scoring: For TimeRx: (30/20), SB (60/40)

Ruck (30#/20#)

Buy in: 20 Burpees2 Mile Ruck at a consistent pace3 Mile run (slick) Scoring: TimeRx: Ruck (45/30)

2 Rounds 50 Sandbag Clean and Toss50 Sandbag Deadlifts50 Sandbag Rows100m Sandbag Walk Buy out: 100 Squats (slick)Focus on rep quality for buy out Scoring: For TimeRx: Sandbag (60/40Heavy: Ruck w Sandbag (30/20)

Ruck (30#/20#)

35 Min EMOMMin 1: Max Sandbag Clean and TossMin 2: Max Sanbag Floor PressMin 3: Max Ruck Overhead PressMin 4: Single Arm overhead hold (swap @ 30 secs)Min 5: Rest Scoring: Completion Rx: Ruck (30/20), SB (60/40)

45 Minute RuckAim for a 15 min/mile (3 miles) For DistanceRx: Ruck (30/20)Heavy: Ruck (45/30)

Buy in: 1 mile ruck shuffle 100 Sandbag RowsEvery time you stop - owe 5 Slick Burpees (jump over sandbag) Buy out: 40 Sandbag Deadlifts Scoring: For TimeRx: Sandbag (60/40), Tough: Add Ruck/RPC to movement

Ruck (30/20)

400m ruck shuffle 10 rounds:20 Ruck Swings20 Ruck Thrusters100M Sandbag shuffle Scoring: For TimeRuck (30/20), SB (60/40)

35 Min AMRAP: 12 Sandbag Floor Presses18 Ruck Hand Release Pushups20 Ruck Overhead Press5 Ruck Thrusters100m ruck Scoring: rounds + RepsRx: Ruck (30/20), SB (60/40)

Ruck (30#/20#)

30 Min EMOMMin 1: 15 ruck floor pressesMin 2: 15 Ruck overhead pressMin 3: 15 Ruck Mountain Climbers (total) Scoring: # of completed MinutesRx: Ruck (30/20), Tough: SB for floor presses and OH press (60/40)

60 Minute Ruck First 20 mins - Brisk paceMiddle 20 - Focus strictly on nasal breathingLast 20 - Normal Pace For Distance, maintaining integrityRx: Event Weight (30/20)

Warm up: 20 Arm Circles (10 fwd/10 back)10 Downward dog into cobra100m run10 Rounds:10 Sandbag Rows25m Bear Crawl10 Ruck Swings25m Bear Crawl Scoring: For Time Rx: Ruck (30/20), SB (60/40)

Ruck (30#/20#)

30 min AMRAP:15 Sandbag front squats15 Sandbag clean and toss20 Step Ups100m ruck Scoring: # of Rounds + Reps Rx: Ruck (30/20), SB (60/40), Box (15"-20")Ruck worn on all movements

Buy in: 1 Mile Ruck 10 rounds, Descend reps by 1 until you reach 1 rep (10-9-8-7-6...): 10 2ct Sandbag Over The Shoulders 10 Ruck Burpees 100m Ruck with Sandbag Light: Ruck Over Shoulders , Slick BurpeesRx: Ruck (30/20), Sandbag...

Ruck (30#/20#)