Workouts

06.25.2024 "SANDSTORM" 4 ROUNDS: 200m Sand Med Ball Bear Hug Carry 15 Sandbag Front Squats 15 Sandbag Overhead Press Rx: Med Ball 80/60lb, Sandbag 60/40lb Scoring= for time

06.24.2024 "CHIP" 1 mile ruck 10 Sandbag Deadlifts 10 Sandbag Hang Cleans 800m ruck 20 Sandbag Deadlifts 20 Sandbag Hang Cleans 600m ruck 30 Sandbag Deadlifts 30 Sandbag Hang Cleans 400m ruck 40 Sandbag Deadlifts 40 Sandbag Hang Cleans 200m...

06.22.2024 "COLE" 5 ROUNDS: 50 Ruck Step-Ups (total) 25 Overhead Ruck Sit ups 5 Ruck Get-ups Rx: 30/20 lb Ruck Scoring= for time

06.21.2024 "HENRY" 5 ROUNDS: 400m Ruck with Sandbag only 30 Sandbag Zercher Squats 20 Sandbag Shoulder to Shoulder Press 10 Burpee Sandbag Lateral Hop Rx: Sandbag 60/40lb Scoring= for time

06.20.2024 "DAN" 5 ROUNDS: 12 Ruck Push-Ups 12 Lateral Sandbag Tosses 50-40-30-20-10 Flutter-kicks (4ct, slick) *flutter kicks go down in reps each round Rx: 30/20lb Ruck, 60/40lb Sandbag Scoring= for time

06.18.2024 "CAMERON" 5 ROUNDS: 15 Sandbag Bent Over Rows 15 Sandbag Overhead Press 15 Ruck Russian Twists (each side) 100m Farmers Carry w/ Sandbag & Ruck Rx: 60/40lb Sandbag, 30/20lb Ruck Scoring= for time

06.17.2024 "TORRES" 5 ROUNDS: 8 Sandbag Power Cleans 16 Sandbag Walking Lunges (total) 100m Sandbag Overhead Carry Rx: 60/40lb Sandbag Scoring= for time

06.15.2024 "SANDBAG GONE BAD" 3 Rounds for Total Reps 60# Sandbag Min 1 - Max Reps Bear Crawl Drag Min 2 - Max Reps Sumo Deadlift to High Pull Min 3 - Max Reps Clean & Jerk Min 4 -...

06.14.2024 "UNILATERAL CHIPPER" 30-20-10 Jumping Pull-ups or Sandbag Bent Over Rows Right Leg Only Step-Ups Left Leg Only Step-Ups Push-ups (hands on the box) Right Leg Only Bulgarian Split Squats Left Leg Only Bulgarian Split Squats Rx: 40/30lb Ruck Intermediate:...

06.13.2024 "DEVIL-BEAR-SHUTTLE" 1-2-3-4-5-6-7-8-9-10 Sandbag Devil Press Sandbag Bear Complex *80m Shuttle run each round Rx: 60/40lb Sandbag Scoring= for time

06.11.2024 "SANDBAG SQUAT INTERRUPTION" 200 Sandbag Squats For Time *Every Minute on the Minute 3 Burpees over the Sandbag Interruption **Workout starts with 3 Burpees over the Sandbag Rx: 60/40lb Sandbag Scoring= for time

06.10.2024 "TIME MARCHES ON" EMOM (every minute on the minute) Min 1 - Step-ups Alternating Min 2 - Burpee Box Step-Overs Min 3 - Walking Lunges Min 4 - Air Squats Rest 1 Min Every 0:90 Seconds 0:90s - Step-ups...

06.08.2024 "101ST AIRBORNE" 400 METER RUCK 101 RUCK LUNGES (total) 400 METER RUCK 101 RUCK SWINGS 400 METER RUCK 101 RUCK SQUATS 400 METER RUCK Rx: Ruck 30/20 lbs The 101st is recognized for its unmatched Air Assault capability, its...

06.06.2024 "82ND AIRBORNE" 8 ROUNDS: 8 SANDBAG FRONT TOSS 20 SANDBAG PLANK PULLS (10 per side) 8 BURPEES WITH LATERAL HOP 200 METER SANDBAG SHOULDER CARRY Rx: Sandbag 60/40 lbs The 82nd Airborne Division of the US Army’s objective was...

06.04.2024 "OPERATION OVERLORD" 2 ROUNDS: 44 SANDAG OVER SHOULDER 44 RUCK RUSSIAN TWISTS (2 count) 44 MOUNTAIN CLIMBERS (2 count, slick) Rx: Ruck 30/20 lbs, Sandbag 60/40 Operation Overlord was the codename for the invasion of Normandy by allied forces...

06.03.2024 "80th ANNIVERSARY" 1 MILE RUCK 80 RUCK SQUATS 80 PUSH-UPS (slick) 80 RUCK DEADLIFTS 80 RUCK OVERHEAD SHOULDER PRESS 1 MILE RUCK Rx: Ruck 30/20 lbs June 2024 is the 80th anniversary of D-day, the invasion of Normandy by...

05.31.2024 "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 60/40lb Scoring= for time...

05.30.2024 "GR" 4 ROUNDS: 50 Ruck Flutter Kicks (4 count) 25 Ruck Push Press 10 Sandbag Get Ups Rx: ruck 30/20lb, Sandbag 60/40lb Scoring= for time

05.28.2024 "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 60/40lb, Ruck 30/20lb Scoring= total reps

05.27.2024 "MURPH (GORUCK Version)" 1 mile Ruck/Run 200 Sandbag Bent Over Rows 200 Ruck Push-Ups 300 Ruck Squats 1 mile Ruck/Run Rx: 20/14lb Weighted Vest, 60/40lb Sandbag *You can scale by not wearing a weight vest, partitioning the reps or...

05.25.2014 "GRIPPY" 400m Farmers Carry 4 ROUNDS: 10 KB Hang Clean & Press (each) 15 KB Bent Over Rows (each) 400m Single Arm Overhead KB Carry (switch arms every 200m) 4 ROUNDS: 10 KB Single Leg Deadlifts (each side) 10...