Workouts

MEDBALL WOD
02.03.2025 "MEDBALL WOD" 4 rounds: 100ft Medball Bear Hug Carry 10 Medball Burpee to Clean *Rest 2:00 mins between rounds 4 rounds: 8 Medball Squat press over bar 20 Bear hug alternating reverse lunges (10 each leg) *Rest 2:00 mins...
O DARK THIRTY
02.01.2025 "O DARK THIRTY" BUY IN: 200m Ruck + Heavy SB Bear Hug Carry 4 ROUNDS: 400m Ruck Shuffle 30 Ruck Thrusters 30 Ruck Leg Raises 30 Ruck Russian Twists (2ct) CASH OUT: 200m Ruck + Heavy SB Bear Hug...
ROGER THAT
01.31.2025 "ROGER THAT" 4 ROUNDS: 20 Alternating KB Hang Clean & Press 15 Overhead KB Tricep Extentions 10 KB Single Arm Bicep Curls (each arm) 15 KB Single Arm Bent Over Rows (each) 20 KB Close Grip Floor Press Grab...
SOUP SANDWICH
01.30.2025 "SOUP SANDWICH" 1000m Ruck 1 minute Plank Hold 800m Ruck 80 Ruck Swings 600m Ruck 60 Ruck Walking Lunges 400m Ruck 40 Single Arm Ruck Strict Press (total) 200m Ruck 20 Ruck Plank Ups Rx: Ruck 30/20 lbs Scoring=...
JANUARY FUNCTION CHECK RETEST
01.29.2025 "JANUARY FUNCTION CHECK RETEST" 2 Mile Ruck For Time Use your baseline weight for ruck.
AWOL
01.28.2025 "AWOL" Minute Stations:4 ROUNDS: Minute 1 - Burpee Sandbag over head Minute 2 - Sandbag OH Hold Minute 3 - Sandbag Back Squats Minute 4 - Sandbag Power Cleans Minute 5 - Rest Rx: Sandbag 60/40 Scaled: Sandbag 40/20...
GOT YOUR SIX
01.27.2025 "GOT YOUR SIX" 25min AMRAP:200m Ruck + Sandbag Carry 15 Sandbag Bent Over Rows 10 Sandbag Lateral Toss 5 Ruck Push Ups Rx+: Ruck 45/30, Sandbag 80/60 *wear ruck entire workout Rx: Ruck 30/20, Sandbag 60/40 *wear ruck entire...
STAY WITH IT
01.25.2025 "STAY WITH IT" 2 ROUNDS:1 mile Ruck into... 5 ROUNDS: 10 Ruck Squats 10 Ruck Lunges (total) Rx: Ruck 30/20lbs Scaled: decrease ruck weight and/or decrease number of rounds Scoring= for time
ZERCH
01.24.2025 "ZERCH" 50ft Sandbag Zercher Carry 20, 15, 10, 5- Sandbag Zercher Squats Sandbag Hang Clean & Press *complete the 50ft SB Zercher Carry at the start of each round Rx:Sandbag 60/40 lbs Scaled: Sandbag 40/20 lbs Scoring= for time...
HOLD THE SAUCE
01.23.2025 "HOLD THE SAUCE" Buy In: 800m Ruck Shuffle 4 ROUNDS:10 Ruck Bulgarian Split Squats (each leg)15 Ruck Thrusters20 Ruck Leg Raises 1 minute Plank Hold (ruck optional) Cash Out: 800m Ruck Shuffle Rx: Ruck 30/20 lbs Scaled: Ruck 20/10...
ON A ROLL
01.21.2025 "ON A ROLL" 6 Rounds:200m Ruck + KB Shuffle 10 Ruck Push-Ups10 Ruck OR KB Get-Ups (5 each side) Rx: Ruck 30/20, KB 35/26 Scaled: Ruck 20/10, KB 26/18 *if form suffers during push-ups then do them slick/unweighted Scoring=...
MEAT & POTATOES
01.20.25 "MEAT & POTATOES" 20 minute AMRAP:5 Sandbag Bear Complex10 Sandbag Bent Over Row15 Sandbag Deadlifts20 Sandbag Flutter Kicks (4 count) Rx: Sandbag 60/40Scaled: Sandbag 40/20 Rounds + Reps
3 MILER
01.17.25 "3 MILER" Ruck 3 Miles You pick the load. Scoring= for completion
LAUNCH
01.16.25 "LAUNCH" 10 - 1 Burpees Sandbag Clean & Front Toss *50ft Sandbag Overhead Carry after each set Rx: Sandbag 60/40 lb Scoring= for time
RUCK MARCH
01.14.25 "RUCK MARCH" 4 ROUNDS: 30 Ruck Front Squats 30 Ruck Lateral Lunges (15R/15L) 30 Ruck Step Ups (15R/15L) 400m Ruck Shuffle Rx: Ruck 30/20 lbs Scaled: Ruck 20/10 lbs and/or perform some exercises with bodyweight only. You can also...
GRENADE
01.13.25 "GRENADE" BUY IN: 400m Kettlebell Suitcase Carry 4 ROUNDS: Single Arm Kettlebell Floor Press Right Single Arm Kettlebell Sit Up Right Single Arm Kettlebell Floor Press Left Single Arm Kettlebell Sit Up Left 4 ROUNDS: Single Arm Kettlebell Bent...
LET'S GAUX RUCK
01.11.25 "LET'S GAUX RUCK" Long ruck:30-minute ruck Every 5 min: 5 squats + 10 reverse lunges (total) (5/10/15/20/25/30 min) Rx+: Ruck 45/30 lbs Rx: Ruck 30/20 lbs Scaled: Ruck 20/10 lbs Scoring= for completion
JUST GAUX FOR IT
01.10.25 "JUST GAUX FOR IT" 5 Rounds For Time: 50ft Jerry Can Farmers Carry15 Jerry Can Swings50ft Shuttle Run Rx: Jerry Cans 55/45 lbs Scoring= for time
CHIPPER TIME
01.09.25 "CHIPPER TIME" 10 sandbag power cleans15 sandbag push press20 sandbag deadlifts100ft sandbag carry20 sandbag deadlifts15 sandbag push press10 sandbag power cleans Rx+: Sandbag 80/60 lbs Rx: Sandbag 60/40 lbs Scaled: Sandbag 40/20 lbs Scoring= for time
SAND BALL CARRY
01.07.25 "SAND BALL CARRY" 10 min AMRAP:10 sand medicine ball over shoulders10 burpees over sand medicine ball50ft sand medicine ball carry Rx: Med Ball 100/80 lbs Scaled: 80/60 lbs Scoring= rounds + reps
GAUX FOR REPS
01.06.25 "GAUX FOR REPS" Min stations - as many reps at each station: 3 ROUNDS: Min 1) Sand KB snatches Min 2) Sand KB goblet squats Min 3) Sand KB front rack lunge steps Min 4) Rest Rx: Kettlebell 53/35...