Workouts

07.25.2024 “CORE CONTROL” 2 Rounds:800m Ruck50 Single Leg V-Ups (slick)25 Plank Ups (slick)800m Ruck50 Sit Ups (slick)1 min Plank Hold (Ruck optional) Rx: Ruck 30/20lbs Scoring= for time

07.23.2024 “LEGS ON BLAST” 4 Rounds:100m Ruck Side Shuffle (50m down, 50m back)15 Ruck Static Lunges (ea leg)15 Ruck 1 & ¼ Squat15 Ruck Single Leg Deadlifts (ea leg) Cash Out: Heavy 400m Carry (load up and go!) Rx: Ruck...

07.22.2024 “ASSAULT” 100m Bear Crawl (slick/50m down, 50m back)20 SB Power Cleans30 SB Plank Pull Throughs (total)40 Lateral Hops over SB50m Sprint (down & back, ruck optional)60 Swings (KB, Ruck or SB)THEN REPEAT in reverse order, starting with 60 more...

07.20.2024 "DON'T LET ME DOWN" 25 minute AMRAP100m Suit case carry (50m right / 50m left hand)100m Back rack carry100m Front rack carry100m Zombie carry100m Back rack run The load must never be put down at any point throughout the...

07.19.24 "BEARLY FUN" 4 Rounds For Time:20m Bear crawl ruck drag10 Burpees over bag20m Bear crawl (no ruck)10 Squat jumps over ruck20m Ruck Front Rack Walk Lunges60sec Wall Sit (Rnd 1 no ruck, Rnd 2 ruck on lap, Rnd 3...

07.18.2024 "FEEL THE PUMP" 3 Rounds For Time:20 KB Snatch (10 left / 10 right)20 Hand KB step overs (total)20 KB Clean & Press (10 left / 10 right)20 KB Plank pull throughs (total)20 KB Swings20 Alt V sit ups...

07.16.2024 "IT'S ALL IN THE HIPS" 6 Rounds For Time:6 Alternating Med Ball Cleans (total)60 Alternating Toe Taps (total)6 Med Ball Over Shoulder (total)60 seconds rest Rx: Sand Med Ball 100/80lb Scoring= for time

07.15.2024 "THE WALKING DEAD" 30 min AMRAP:Sandbag Carry 200m20 Sandbag Front SquatsSandbag Carry 200m20 Sandbag Shoulder to OverheadSandbag Carry 200m20 Sandbag Back Rack Walking LungesSandbag Carry 200m20 Sandbag Thrusters Rx: Sandbag 60/40lb Keep the carry pace as fast as possible...

07.13.2024 "HIGH-RISE" 20 MINUTE EMOMMinute 1: Alternating Box Step Ups w/ a SandbagMinute 2: Plank Sandbag Pull ThroughMinute 3: Sandbag Front SquatsMinute 4: REST Rx: Sandbag 60/40 lbs, Box 24”/20”Extra: Wear a Ruck Scoring= Total Reps: each step up and...

07.12.2024 "5 AFTER MIDNIGHT" 5 ROUNDS100m Sandbag Suitcase Carry (Right)100m Sandbag Suitcase Carry (Left)10 Sandbag Thrusters10 Sandbag Over The Shoulder100m Sandbag Suitcase Carry (Right)100m Sandbag Suitcase Carry (Left)Rest 1min Between Rounds Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs Scoring= for...

07.11.2024 "FREQUENT FLYER" 10 ROUNDS w/ Weight Vest6 Sandbag Facing Burpees12 Sandbag Deadlifts Rx: Sandbag 80/60 lbs Scoring= for time

07.09.2024 "REKINDLE" 6 MIN AMRAP:10 Sandbag Clean and Press15 Sandbag Back SquatsRest 3 minutes then:Take AMRAP score (rounds + reps) from part 1 and repeat for time Rx: Sandbag 60/40 lbsExtra: Wear a Ruck or Vest Scoring= Part 1: Rounds...

07.08.2024 "HOOK N’ LADDER" Buy In: 800m RUN 1 Sandbag Row 2 Sandbag Shoulder to Overhead2 Sandbag Rows 4 Sandbag Shoulder to Overhead3 Sandbag Rows 6 Sandbag Shoulder to Overhead *Continue adding 1 row and 2 shoulder to overhead every...

07.06.2024 "ARMAGEDDON" Buy In: 50 Push-ups (slick)6 Rounds: 10 Sandbag Skull Crushers 10 Sandbag Floor Press 10 Sandbag Strict Overhead Press 10 Sandbag Bicep Curls 10 Sandbag Bent Over Rows Cash Out: 50 Push-ups (slick) Grab a sandbag or sand...

07.05.2024 "ELEVATION RUCK" 20 Minutes of Climbing stairs, box step - ups or rucking hills Rx: 30/20lb Ruck Scoring= for completion

07.04.2024 "CAPTURE THE FLAG" 4 Mile Ruck After each mile complete: 13 Ruck Push-Ups & 50 Ruck Squats Expert: 45/30 lb Rx: 30/20 lb Intermediate: 20/10 lb Beginner: 10 lb or just throw your water bottle in your ruck! Our...

07.02.2024 "CORE BURN" 4 ROUNDS: 1 min Plank Hold (ruck optional) 50 Seated Ruck Russian Twist (total) 50 Ruck Pressed Lying Leg Raises 50 Mountain Climbers (4 count, slick) Rx: 30/20 lb Ruck Scoring= for completion

07.01.2024 "TOP TEN" 8 ROUNDS: 100m Sandbag Shuffle/Run 10 Sandbag Russian Swings 10 Sandbag Bent Over Rows 10 Sandbag Front Squats Rx: Sandbag 60/40 lb Scoring= for time

06.29.2024 "5 MILE RUCK" 5 Mile Ruck Rx: 30/20 lb Ruck Scoring= for time

06.28.2024 "FARMER" 800m Farmer Carry *every time the weight touches the ground complete 20 Goblet Squats CASH OUT: 400m Walking Lunges (slick/unweighted) You pick two weights that are challenging for you. Can be 2 different weights, just switch out as...

06.27.2024 "THROWDOWN" 2 SETS:3 ROUNDS: 10 Burpees (slick/unweighted) 10 Sandbag Lateral TossesRest 1 Minute3 ROUNDS: 10 Push Ups (slick/unweighted) 10 Overhead Throws*Rest 2 minutes before starting your 2nd set Rx: 60/40 lb Sandbag Scoring= total time (including rest)