Sorry for the late post, a bit under the weather….

8 mile Ruck with 55lbs for time……push it hard, long strides, no running!

Back Squat 8×3

Then ten rounds of
5 renegade rows
5 supine rows
10 walking lunges with 35lbs
10-4 count flutter kicks

Surfer/BUDS/MARSOC Sprint one mile run, recover for five minutes….then perform a 1000 meter swim for time

SF/Ranger/CCT 10x 50 meter sprint…15 seconds between each….then a two mile run for time.

Rest day

Today is another one where all do the same….

5 Rounds of 6 Deadlift at your BW and 6 Bench press at your BW

Then 21-18-15-12-9-6-3 of KB swings and Dips, alternate back and forth between exercises.

100 sit ups

Hello everyone!  Hope it was a good weekend.   Todays workout will take under and hour but it is an ass kicker.  All do the same today.

For time, Clean and Jerk 135lb for 30 reps

Run a times 5 mile run

Complete for time

10 pull up(no kipping)

20 kb swings @53lb

30 Box Jump @ 24″  (step down, not hop down)

40 push ups

50 sit ups

60 burpees

10 Pull ups (strict)

ALCON endurance based is 3 mile run for time

Find your 1rm on SOHP   then

10 Rounds

10 Dips

5 Pull ups(strict)

250 meter row

BUDS/MARSOC/Surfing  500 meter CSS, rest one minute, then 10×50 sprints, rest 10 seconds between round, 500 meter CSS

RANGER/SF/CCT/Alpine    5×50 Sprint with 10 second rest, then 3×800 meters, rest exactly one minute between rounds, see how close they can stay..

After the last two days I am sure everyones legs could use a break….Todays workout is ALCON  45 minute ruck with 35lbs, nice easy stride around 60% of max 1rm.   If a hot tub or sauna is available use it.  Tomorrow and friday we hammer it again..

Front Squat

6×2   5 Hip swivel kicks forward and sideways between each round

6 Rounds

6x Bench Press

3x Tarzan pull ups

6x 1-legged DL with 55lb

6 Rounds

5x Hang Power Clean

5x Toes to sky

Surfing/BUDS/MARSOC     cover as much distance as possible in 20 minutes

SF/RANGER/HOTSHOTS  cover as much distance as possible in 20 minutes

Hope everybody enjoyed the three day weekend….Now back to the grind.

Back Squat 8×3  up the weight each round until 3 is hard but doable

Swim based BUDS/MARSOC/Surfers

10 Rounds 10 push ups, 10 squats, swim 200 meters

Ruck based/CCT/SF/Alpine

10 Rounds 10 push ups, 10 squats, 25 meter bear crawl, 200 meter run