Workouts

11.19.24 "DIRT BAG" 30-20-10-20-30 Bear Crawls Sandbag Drags Sandbag Pressed Flutter Kicks (4ct) Alternating Offset Push Ups (total)*each drag counts as one rep on the bear crawls Rx: Sandbag 60/40 Scoring= for time

11.18.24 "ROLLER BAG" 3 Rounds:200m Ruck + Med Ball Carry 20 Ruck OH Strict Press 20 Ruck Rows (each arm)3 Rounds:200m Ruck + Med Ball Carry 20 Single Leg V-Ups 20 second Hollow Body Hold Rx: Ruck 30/20, Med Ball...

11.16.24 "CHAD1000X" 1,000 box step-ups completed as a team, partner, or individual for time. 3 OPTIONS:1. Slick/Beginner // No rucksack. You pick the height of the step-ups.2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.3. Expert //...

11.15.24 "3 MILER" 3 Mile Ruck You pick the load Scoring= for time

11.14.24 "CORE CONTROL" 2 Rounds: 800m Ruck 50 Single Leg V-Ups (slick) 25 Plank Ups (slick) 800m Ruck 50 Sit Ups (slick) 1 min Plank Hold (ruck optional) Rx: Ruck 30/20 lbs Score= for time

11.12.24 "SANDBAG SWAP" 6 Rounds:5 minutes Sandbag Ruck (ruck + sandbag)5 minutes Recovery Ruck (ruck only) Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs Scoring= for completion

11.11.24 "ELEVEN 11" 11 minute AMRAP: 11 Burpee Box Step-Overs 11 Sandbag Thrusters*Add 1 Rep Each Round Rx: Sandbag 60/40 lbs Scoring= rounds + reps

11.09.24 "5 MILER" Ruck 5 Miles You pick the load Scoring= for time

11.08.24 “SANDBAG SCARS” 20 SB Front Toss25 SB Front Rack Reverse Lunges (total)30 SB Deadlifts800m SB Suitcase Carry (switch hands as needed)30 SB Deadlifts25 SB Front Rack Reverse Lunges (total)20 SB Front Toss*Spice it up by wearing your ruck! Rx:...

11.07.24 "RUCK OFF" 6 ROUNDS:20 Ruck Swings15 Ruck Pressed Flutter Kicks (4ct)10 Ruck Single Arm Push Press (each)200m Ruck Single Arm OH Carry (switch arms at 100m) Rx: Ruck 30/20 lbs Scoring= for time

11.05.24 "CHAD PREP IV" 3 ROUNDS: 50 Box Step Overs 50 Soccer Touches3 ROUNDS: 40 Box Step Ups 40 High Knees3 ROUNDS: 30 Reverse Lunges 30 Mountain Climbers (total) Use box height & loading that is consistent with how you...

11.04.24 "FINALE" BUY IN: 400m Farmers Carry5 Rounds: 10 SB Floor or Bench Press 10 Tempo Tricep Push Ups (3-1) 10 SB Hang Cleans 10 SB Strict OH Press 10 SB Bent Over RowsCASH OUT: 400m Farmers Carry Rx: Sandbag...

11.02.24 "FOUR" 4 ROUNDS: 400m SB Suitcase Carry (switch hands as needed) 40 SB Back Squats Rx: Sandbag 60/40 lbs Scoring= for time

11.01.24 "MED BALL PUMP" 10-1 Hand Release Push- Ups Med Ball Cleans *100ft Med Ball Carry after each set Rx: Med Ball 100/80 lbs Scale as needed or use sandbag instead of ball 10 reps of each exercise then do...

10.31.24 “MONSTER MASH” 10 Burpees 31 Kettlebell Swings 10 Burpees31 SB Overhead Throws 10 Burpees 31 SB Push Presses 10 Burpees 31 SB Bent Over Rows or Pull-Ups 10 Burpees 31 KB Sumo High Pull 10 Burpees 31 Kettlebell Snatches...

10.29.24 "CHAD PREP III" Part 1 for time:400 Ruck Step-ups*Rest 5:00-10:00 between Part 1 and Part 2.Part 22 sets for total reps:2:00 Ruck Walking Lunges1:00 Rest2:00 Ruck Squats1:00 Rest Use box height & loading that is consistent with how you...

10.28.24 "VESTED" 4 ROUNDS: *wear your weight vest (or ruck)Min 1: Push Ups Min 2: SB Bent Over Row Min 3: SB Shoulder to Shoulder Press Min 4: 200m Run(quick run, scale distance if needed) Min 5: Rest You pick...

10.26.24 "INCLINE RUCK" 20 minute Incline Ruck Uphill Upstairs, step ups, bridge, you chooseCash Out: 50 Ruck Pressed Flutter Kicks (4 count) Rx: 30/20 lb Ruck Scoring= for time

10.25.24 "BEARLY ALIVE" BUY IN: 1 minute Med Ball Bear Hug Hold4 ROUNDS: 25ft Bear Crawl Sandbag Drag Forward 25ft Bear Crawl Sandbag Drag Backward 15 Med Ball Bear Hug Squats 5 Med Ball Over ShoulderCASH OUT: 1 minute Med...

10.24.24 "2 MILE CARRY" 2 ROUNDS: 400m Ruck Shuffle 400m Ruck OH Carry 400m Ruck + Sandbag Carry 400m Ruck + Sandbag Farmer CarryCASH OUT: 1 minute Plank Hold (ruck optional) 50 Single Leg V-Ups 1 minute Plank Hold (ruck...

10.22.24 "CHAD PREP II" Buy In: 400m Ruck Shuffle/Run100 Ruck Box Step-Ups 100 Ruck Squats 100 Ruck Box Step-Ups 100 Ruck Alternating Reverse Lunges 100 Ruck Box Step-Ups 100 Ruck Soccer Touches 100 Ruck Box Step-UpsCash Out: 400m Ruck Side...