2 hour cut-off

Awesome sunset on Ruck route

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"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

Lou Holtz

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Beach training again today.

8 mile ruck @ 60 pounds dry with a 2 hour time hack

I did this on the beach; wet and sandy.  It was harder than I thought and I had to run more than I thought I would have.  I ended up running alot.

I made it in 1:55:36.  With wet sandbags in my ruck, I was carrying 70+#.

Drying out

Run/Ruck

Proud of both my boys!  Hayden returns from Trilogy Lacrosse Camp and Turner finishes Navy Sea Cadets Boot Camp as the HONOR CADET!

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“All quitters are good losers.”
— Bob Zuppke”

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Beach training

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

Pushup Progression @ 35% x 4 plus final round amrap

Situp Progression @ 35% x 4 plus final round amrap

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Workout: A.
Run 1.5 miles

x 3

rest 5 minutes between rounds

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Workout B.

Ruck 3 miles @ 45 pounds dry

x 2

5 minutes between rounds

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Back at RRL

Fran

21-15-9

Thrusters 95 lbs

Pullups

Then Run 1 mile afap

Post times, reps and/or loads to comments

Intervals

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"You can't outrun the cheeseburger"

-David Lee Roth

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Warm up B.

2x DOT Drill

8 pushups

10 situps

200 m run

x 3 rounds, not timed

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Skill: Jump Rope 3 minutes

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Workout: A.
Pushup Progression

30% of max 2 min on the minute every minute for 4 minutes then max reps in the final minute

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Workout B.

30% of max 2 minute situps every minute on the minute for 4 minutes, then max reps for final minute

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Workout C.

Run 1.5 miles

x 2

3 minutes rest between intervals.  Run faster than your 5 mile pace.

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Workout D.

Still Water

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Post times, reps and/or loads to comments