Workouts

09.21.24 "INVADER" 15 min AMRAP:5 Medball Bear Hug Squats50m Medball Bear Hug Carry*3 Medball Over Shoulder every time you drop the ball Rx: 80/60 Medball Heavy Option 100/80

09.20.24 "STRONG SHOULDERS, STRONG MIND" 6 Rounds:5 Sandbag Devils Press10 Hand Release Push Ups100m Sandbag Back Rack Carry Rx: Sandbag 60/40 *Spice it up by adding a Weight Vest or Ruck

09.19.24 "5 MILE RUCK" 5 Mile Ruck Increasing Pace 30 sec each mile Rx: Ruck 30/20 *Pace yourself, if you go out too fast on the first mile, you’ll really pay for it later.

09.17.24 "SINS OF OUR FATHERS" 10 Rounds: 100’ Sandbag Zercher Carry 10 Sandbag Deadlifts 5 Burpees 100’ Farmers Carry Rx: Sandbag 60/40Heavy option 80/60

09.16.24 "OGRE" 50 Medball Ground To Overhead For Time Rx - 60/40 Rx + - 80/60*Spice it up by wearing a Ruck or Weight Vest

09.14.24 "BUDDY WOD" 22 minute AMRAP:22 Burpees over ruck/sandbag 22 Ruck or Sandbag Swings 22 Ruck or Sandbag Overhead Press 22 Ruck or Sandbag Zercher Reverse Lunges (total) *split reps evenly and only one person working at a time. **one...

09.13.24 "TIMED 5K" 5k Ruck (3.1 Miles) For Time*walk, shuffle or run Rx: Ruck 30/20 lbs Scoring= for time

09.12.24 "KETTLEBALLIN" 5 ROUNDS:10 Single Leg KB RDL (each leg) 100 ft Single Arm KB Overhead Carry (switch half way) 15 Single Arm KB Bent Over Row (each) 50 KB Seated Russian Twists (total) 20 Alternating KB Hang Clean &...

09.10.24 "9/11 TRIBUTE" Buy In: 2001 meter Ruck9 ROUNDS: 11 Push-Ups (slick) 11 Sandbag Thrusters Cash Out: 2001 meter ruck Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs Push-ups are slick (unweighted) *If you want to spice it up wear ruck...

09.09.24 "GUNS LOADING" 40-30-20-10 Ruck Curls Ruck Overhead Tricep Extensions Ruck Sit Ups100ft Bear Crawl after each set (slick) Rx: 30/20 lb Ruck Increase or decrease weight as needed to make it challenging with good technique. Scoring= for time

09.07.24 "THE LONG WALK" 4 ROUNDS: 400m Farmers Carry (wear ruck) 200m Ruck Walking Lunges Rx: Ruck 30/20 lbs Carry what you have for the farmers carry. Can be uneven carry with 2 different weights. Make it challenging! Scoring= for...

09.06.24 "VEST UP" 20 minute AMRAP: 2-4-6-8-10-12... Push-Ups Sandbag Deadlifts Sandbag Hang Cleans Sandbag Bent Over Rows Rx: Weight Vest 20/14 lbs, Sandbag 60/40 lbs *Increase reps by 2 each round *Wear vest for entire workout Scoring= rounds + reps...

09.05.2024 "BALL OF FUN" 1 - 10: Med Ball Over Shoulder Med Ball Squats 50ft Med Ball Bear Hug Carry after each set *Complete 1 rep of both movements *50ft bear hug carry *2 reps of both movements *50ft bear...

09.04.24 "ONLY TAKES A MINUTE" 4 ROUNDS: 1 minute Sandbag Clean & Press 1 minute V-Ups 1 minute Burpee Over Sandbag 1 minute Sandbag Ruck 1 minute Rest Rx: Sandbag 60/40 lbs Scoring= total reps *sand bag ruck = 1...

09.02.24 "4 THE GRIND" 4 ROUNDS: 400m Ruck 100 Ruck Step Ups (total) Rx: Ruck 30/20 lbs Scoring= for time

08.31.2024 "LOCK, SHOCK, & BARREL" 10 Man Makers 50 Plank Ruck Pull Through 400m Ruck 10 Man Makers 50 Ruck Pressed Leg Lifts 400m Ruck10 Man Makers 50 Ruck Twists (2 ct) 400m Ruck Rx: Sandbag (60#/40#) & Ruck (30#/20#)...

08.30.2024 "PAIN TRAIN" Buy In: 1 min Wall Sit w/ Ruck at chest 20 min AMRAP: 5 Sandbag Bear Complex 10 Ruck Cossack Squats 15 Sumo Squat High Pull w/Ruck 200m Ruck + Sandbag Carry Cash Out: 1 min Wall...

08.29.2024 "PYRAMID" 30-20-10-20-30 Sandbag Shoulder to Shoulder Press Sandbag Deadlifts Mountain Climbers 4ct (slick/unweighted) Expert: 80#/60# Rx: 60#/40# Scaled: 40#/20# Scoring= for time

08.27.2024 "ACTIVATE" 1 Round: 50 Zercher Squats 10 Floor Press 40 Zercher Squats 20 Floor Press 30 Zercher Squats 30 Floor Press 20 Zercher Squats 40 Floor Press 10 Zercher Squats 50 Floor Press Rx: Sandbag 60#/40# Scoring= for time...

08.26.2024 "BULLET" 5 Rounds: Minute Stations 1 min Sandbag Front Toss 1 min Ruck Russian Twists 1 min Sandbag Hang Clean & Press 1 min Ruck Pressed Leg Raises Rx: Sandbag 60#/40#, Ruck 30#/20# Scoring= total reps

08.24.2024 "60 For 60" For 60 minutes Ruck as far as possible, as fast as possible Rx: Ruck 60/40 lb *scale as needed to a load you can carry for 60 minutes. Scoring= for distance