INT/ADV: Mondays

What are the exercises I need to know today?

Squats with One Arm Ruck Thruster Squat, in one hand, held by the handle and ruck resting on your shoulder. As you stand, punch your ruck into the air. Squat and lower the ruck back down to its starting position. Repeat all reps on one side. The other side is in the second segment of exercises.

Ruck Sit-Up to Twist Holding your ruck in front of you, get in sit-up position. Complete sit-up and then Russian twist to the left and right.

Triangle Push-Ups This push-up focuses on your triceps. Get into plank position. Bring your thumbs and forefingers together almost directly under your chest to form a diamond or triangle shape. Push-up.

Single Leg Ruck Deadlift Stand with feet hip width apart. Ruck held by the handle in one (or both) hands. Shift your weight to the right leg, keeping a soft bend in the knee. Drive your left foot back, keeping your leg straight. Simultaneously, hinge at the waist, tipping your torso forward until it’s almost parallel to the floor. Keep your arms straight, at shoulder height, and perpendicular to the floor at all times. At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. Then, pull your left leg forward while keeping it straight, and lift your torso up until you’re standing again. That’s one rep. Repeat all reps on one side, then switch legs.

Elbow Plank and Reach Begin in an elbow plank with your feet slightly wider than your hips. Reach your right arm straight out, with the thumb pointed toward the ceiling. Want more of a challenge? Arm and opposite leg lifted, hold for a 3-5 sec count.

Equipment

      • Ruck

THE WORK x 2 - 4 Rounds

  • 15 x Push-Ups
  • 15 x Squats w/ One Arm Ruck Thruster (one arm only)
  • 15 x Ruck Good Mornings
  • 15 x Ruck Upright Rows
  • 15 x Ruck Sit-Up to Twist
  • 15 x Triangle Push-Ups
  • 15 x Squats w/ One Arm Ruck Thruster (opposite arm)
  • 15 x Single Leg Ruck Deadlifts (15 x ea side)
  • 15 x Ruck Lawnmower Rows (15 x ea side)
  • 15 x Elbow Plank Reaches

Leave a comment