Workouts

05.24.2024 "SANDY SPICE" 4 ROUNDS: 400m Sandbag Shuffle 50 Sandbag Step Ups (total) 20 Sandbag Front Toss Rx: Sandbag 60/40 lbs Scoring= for time

05.23.2024 "SANDBAG DT HEAVY" 5 Rounds: 12 Sandbag Deadlifts 9 Sandbag Hang Cleans 6 Sandbag Shoulder to Overhead Rx: Sandbag 80/60 lbs Scoring= for time

05.21.2024 "RUCKED" Buy In: 1 minute Ruck Plank 20 min AMRAP: 100 Ruck Swings 80 Ruck Lunges (total) 60 Ruck OH Leg Raises 40 Ruck Thrusters 20 Burpees (slick) Cash Out: 1 minute Ruck Plank Rx: Ruck 30/20 lbs Scoring=...

05.20.2024 "MURPH PREP " 800m Run 60 Squats 40 Sandbag Bent Over Rows 20 Push-Ups 400m Run 60 Squats 40 Sandbag Bent Over Rows 20 Push-Ups 800m Run 60 Squats 40 Sandbag Bent Over Rows 20 Push-Ups Optional: Wear Ruck...

05.18.2024 "SPICY" Buy In: 1 MIle Ruck (ruck only) 5 ROUNDS: 15 Sandbag Deadlifts 15 Sandbag Hang Cleans 15 Sandbag Shoulder to Overhead Cash Out: 1 Mile Ruck (ruck only) Rx: Sandbag 60/40 lb Sandbag, 30/20 lb Ruck Optional: wear...

05.17.2024 "SAND BALLIN" 50 ft Med Ball Shoulder Carry (right) 50 ft Med Ball Shoulder Carry (left) 50 Med Ball Over Shoulder 50 Med Ball Squats 50 Tricep Push-Ups on Med Ball 50 ft Med Ball Shoulder Carry (right) 50...

05.16.2024 "TARGET" 20 min AMRAP: 20 Sandbag Bear Crawl Drags Forward 20 Sandbag Bear Crawl Drags Backwards 20 Sandbag Lateral Toss 20 Sandbag Overhead Leg Raises Rx: Sandbag 60/40 lb Scoring= total rounds plus reps

05.14.2024 "CAMO" 3 ROUNDS: 5 Sandbag Z- Press 20 Sandbag Alternating Reverse Lunges 200m Suitcase Carry 8 min AMRAP Increasing reps 2, 4, 6, 8, etc... Sandbag Thrusters Sandbag Power Clean Rx: Sandbag 60/40 lbs *may need to use a...

05.13.2024 "MURPH PREP" 10 min AMRAP 200m Ruck/Run 20 Sandbag Bent Over Rows10 min AMRAP 200m Ruck/Run 20 Push-Ups10 min AMRAP 200m Ruck/Run 30 Squats Wear Ruck or Vest Choose the one that you plan to wear for Murph later...

05.11.2024 "20 Minute FARMERS CARRY" Farmers Carry for Distance for 20 minutes. 10 minutes out and 10 minutes back. Every time you drop the weight perform 5 Burpees. You pick the load. It can be an uneven farmers carry with...

05.10.2024 "LOWER STRENGTH" BUY IN: 1 minute Sandbag Wall Sit4 ROUNDS: 10 Single Leg KB Hip Thrusts (each) 10 Single Leg KB Deadlifts (each) 10 KB Cossack Squats (each) 4 ROUNDS: 10 Sandbag Pause Front Squats (1 ct pause at...

05.09.2024 "20 minute MED BALL CARRY" Carry a Sand Med Ball for Distance for 20 minutes. 10 minutes out and 10 minutes back. Every time you drop the ball perform 10 Tricep push-ups with your hands on the ball. Rx:...

05.07.2024 "UPPER STRENGTH" BUY IN: Accumulate a 2 minute Plank Hold (minimal breaks) 4 ROUNDS: 10 KB Single Arm Strict Press (each) 15 KB Upright Row 20 KB Plank Pull Throughs (total) 4 ROUNDS: 10 KB Single Arm Curl (each)...

05.06.2024 "MURPH PREP" 3 ROUNDS: 400m Ruck 30 Sandbag Bent Over Rows 3 ROUNDS: 400m Ruck 30 Push-Ups 3 ROUNDS: 400m Ruck 30 Squats Wear Ruck or Vest, choose the one that you plan to wear for Murph later this...

05.04.2024 "MAY THE 4TH BE WITH YOU" 100 KB Swings 80 SB Floor Press 60 SB Walking Lunges 40 SB Hang Cleans 20 SB Plank Pull Through (Pull = 1 rep) Rx: 60/40 lb Sandbag, 53/35 lb Kettlebell Scoring= for...

05.03.2024 "3 MILE RUCK" 3 Mile Ruck Rx: 30/20 lb Ruck You can run, shuffle or walk. Scoring= for time

05.02.2024 "GORUCK HALF MURPH" 800m Run 100 Sandbag Bent Over Rows 100 Push-Ups 150 Squats 800m Run Rx: 20/14 lb Weight Vest, 60/40 lb Sandbag You can partition the reps however you would like. Do not break up the 800m...

04.30.2024 "CORE CONTROL II" 2 Rounds: 400m Ruck Overhead Carry 50 Single Leg V-Ups (slick) 25 Plank Ups (slick) 400m Sandbag Front Rack Carry 50 Sit Ups (slick) 1 min Plank Hold (slick) Rx: 30/20 lb Ruck, 60/40 lb Sandbag...

04.29.2024 "MANION WOD - GORUCK Version" 7 ROUNDS: 400m Run 29 Sandbag Back Squats Rx: 60/40 lb SandbagDedicated to 1st Lt Travis Manion, USMC, the Manion Hero WOD brings veterans, families of the fallen, and inspired civilians together each year...

04.27.2024 "TRIBE RUCKING CHALLENGE" 20 Mile Ruck You choose the load and you can choose the distance if you want to go for 20 + miles. If you are new to rucking then adjust this mileage accordingly.

04.26.2024 "UPPER SESH" 5 ROUNDS: 10 KB Single Arm Floor Press (each arm) 15 Tricep Push-Ups 5 ROUNDS: 10 KB Single Arm Row 15 Sandbag Bent Over Row CASH OUT: 1 minute Plank Hold 50 Single Leg V-Ups (total) 1...