Workouts

10.21.24 "PUSH-PRESS-PULL" 30-20-10: Push Ups (slick) Sandbag Devils Press Sandbag Plank Pull Throughs (total) Sandbag Over Shoulder Rx: Sandbag 60/40 lbs Scoring= for time

10.19.24 "CLOUD RUCKER" 4 ROUNDS: 7 Sandbag Bear Complex 400m Sandbag Shuffle Rx: Sandbag 60/40 lbs Scoring= for time

10.18.24 "RUCK ROTATION" MINUTE STATIONS:5 ROUNDS: Minute 1 - Ruck Swings Minute 2 - Ruck Russian Twists Minute 3 - Ruck High Pull Minute 4 - Ruck Shuffle/Run Minute 5 - Rest Rx: Ruck 30/20 lbs Try to complete as...

10.17.24 "CHAD PREP I" Buy In: 800m Ruck Run/Shuffle100 Ruck Box Step Ups 25 Ruck OH Sit Ups 100 Ruck Walking Lunges (total) 25 Ruck + SB Single Leg Posted Deadlifts (each) 100 Ruck Squats25 Ruck OH Slow Leg Raises...

10.15.24 "CAMERON" 5 ROUNDS: 15 Sandbag Rows 15 Sandbag Overhead Press 15 Sandbag Pressed Flutter Kicks (4 count) 100m Suitcase Carry Rx: Sandbag 60/40 lbs Scoring= for time

10.14.24 "TORRES" 5 ROUNDS: 8 Sandbag Power Cleans 16 Sandbag Walking Lunges (total) 100m Sandbag Overhead Carry Rx: Sandbag 60/40 lbs Scoring= for time

10.12.24 "EASY LIKE SATURDAY MORNING" 20 Side Plank Dips (right) 20 Side Plank Dips (left) 20 Plank Heel Rocks (total) 20 Bicycles (right) 20 Bicycles (left)2 mile coffee ruck (Grab your coffee/beverage of your choice and go or ruck to...

10.11.24 "LFG" 3 Rounds For Time: 20 Sandbag Thrusters 20 Sandbag Front Toss3 Rounds for Time: 6- 20ft Ruck Side Shuffle lengths 30 - Ruck SquatsCASH OUT: 50 Single Leg V-Ups (total) Max Plank Hold Rx: Sandbag 60/40 lbs, Ruck...

10.10.24 "STRICT & STRONG" BUY IN: 50 KB Russian Swings3 Rounds:30 sec Strict Single Arm Press (right) 30 sec Strict Single Arm Press (left) 30 sec Single Arm Bent Over Row (right) 30 sec Single Arm Bent Over Row (left)...

10.08.24 "STEADY & HEAVY" 4 Rounds: 12 Heavy Sandbag Deadlifts 10 KB Goblet Split Squats (each leg)4 Rounds: 10 Sandbag Hang Clean & Press 10 Lateral Burpees over SandbagCASH OUT: 50 Single Leg V-Ups (total) Max Plank Hold You pick...

10.07.24 "GRUNT WORK" BUY IN: 800m Sandbag Carry (anyway you want)10-8-6-4-2 Sandbag Get Ups*After each set 25ft bear crawl with sandbag dragCASH OUT: 800m Sandbag Carry (anyway you want) Rx: Sandbag 60/40 lbs Scoring= for time

10.05.24 "SANDBAG SATURDAY" 4 ROUNDS: 15 Heavy Sandbag Deadlifts 200m Heavy Sandbag Back Rack CarryRight into...4 ROUNDS: 20 Sandbag Walking Lunges (total) 200m Sandbag Shoulder Carry Rx: Part 1 Sandbag 80/60 lbs Part 2 Sandbag 60/40 lbs Scoring= for time...

10.04.24 "CORE CONTROL" 2 Rounds: 800m Ruck 50 Single Leg V-Ups (slick) 25 Plank Ups (slick) 800m Ruck50 Sit Ups (slick) 1 min Plank Hold Rx: Ruck 30#/20# wear your ruck for the plank hold Scoring= for time

10.03.24 "MOGADISHU MILE" 4 Rounds: 19 Kettlebell Ground-to-Overheads 19 Kettlebell Front Squats 19 Kettlebell Uneven Push-Ups (each hand=38 total) 400 meter Kettlebell Run Rx: KB 53/35 lbsWear Ruck for entire workout: Expert 45# Male 30# Female 20#Your Kettlebell is your...

10.01.24 "ASSAULT" 100m Bear Crawl (slick)(50m down, 50m back) 20 SB Power Cleans 30 SB Plank Pull Throughs 40 Lateral Hops over SB 50m Ruck or Sandbag Run (down & back) 60 SB Swings THEN REPEAT in reverse order starting...

09.30.24 "RUCKED" BUY IN: Ruck 1 mile15min AMRAP:50 Ruck Step- Ups (total) 10 Ruck Push-Ups Rx: Ruck 30/20 lbs Scoring= Time for 1 mile ruck Rounds + reps in 15 minutes

09.28.24 "60 MINUTES" 60 minute Ruck for Distance Rx: Ruck 30/20 lbs Scoring= total distance

09.27.24 "BEARLY THERE" 10-8-6-4-2: Sandbag Squat Clean & Press 50ft Forward Bear Crawl In Between Each Set (slick)-Rest 2 minutes-2-4-6-8-10: Power Clean & Overhead Toss (slick) 50ft Reverse Bear Crawl in Between Each Set Rx: Sandbag 60/40 lbs Scoring= Total...

09.26.24 "UP THE LADDER" Buy In: 50 Burpees (slick)2-4-6-8-10-12-14-16-18-20: KB Russian Swings KB Push Press (total) KB Single Arm Bent Over Row (each)Cash Out: 50 Push Ups (slick) Rx: KB 53/35 lbs*Push Press is total reps, starting with 2 reps...

09.24.24 "STEPPIN' UP" 4 ROUNDS: 80 Ruck Step Ups (total) 400m Ruck 20 Ruck Squats Rx: Ruck 30/20 lbs Scoring= for time

09.23.24 "LONG HAUL" 2 ROUNDS: 10 Sandbag Clean & Front Toss (wear ruck) Ruck + SB Shuffle Back 20 Sandbag Lateral Tosses (wear ruck) Ruck + SB Shuffle Back 100m SB Overhead Carry (wear ruck) 100m Ruck + SB ShuffleCORE...