Workouts

12.20.24 "PAIN TRAIN" Buy In: 1 min Wall Sit w/ Ruck at chest20 min AMRAP: 5 Sandbag Bear Complex 10 Ruck Cossack Squats 15 Sumo Squat High Pull w/Ruck 200m Ruck + Sandbag CarryCash Out: 1 min Wall sit w/...

12.19.24 "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

12.17.24 "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...

12.16.24 "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

12.14.24 "JACK SKELLINGTON" BUY IN: 1 Mile run/shuffle 50 Burpees 50 Sit-Ups 50 Push-Ups 50 Air Squats 50 4ct Mountain Climbers 50 4ct Jumping Jacks 50 4ct Flutter Kicks Rx: Ruck (30#/20#) Burpees (slick/unweighted) Scaled: slick/unweighted for entire wod Scoring=...

12.13.24 "ASSAULT" 100m Bear Crawl (slick) (50m down, 50m back) 20 SB Power Cleans 30 SB Plank Pull Throughs 40 Lateral Hops over SB 50m SB Run (down & back) 60 SB Swings THEN REPEAT in reverse order starting with...

12.12.24 "LEGS ON BLAST" 4 Rounds: 100m Ruck Side Shuffle (50m down, 50m back) 15 Ruck Static Lunges (ea leg) 15 Ruck 1 & ¼ Squat 15 Ruck Single Leg Deadlifts (ea leg)Cash Out: Heavy 400m Carry (ruck + sandbag)...

12.10.24 "Core Control" 2 Rounds: 800m Ruck 50 Single Leg V-Ups (slick) 25 Plank Ups (slick)800m Ruck 50 Sit Ups (slick) 1 min Plank Hold Rx: Ruck 30#/20#, wear your ruck for the plank hold Scoring= for time

12.09.24 "ARMAGEDDON" Buy In: 50 Push-ups (slick)6 ROUNDS: 10 SB Skull Crushers 10 SB Floor Press 10 SB Strict Overhead Press 10 SB Bicep Curls10 SB Bent Over RowsCash Out: 50 Push-ups (slick) Rx: Sandbag (60/40) Scaled: Ruck or lighter...

12.07.24 "FINALE" 3 ROUNDS: 10 Sandbag Power Cleans 20 Sandbag Front Rack Walking Lunges (total) 100m Sandbag Bear Hug Carry 10 Sandbag Squat Cleans 20 Sandbag Front Rack Walking Lunges (total) 100m Sandbag Overhead Carry Rx: Sandbag 60/40 lbs Scoring=...

12.06.24 "Ruck 5 Miles" Rx: 30/20 lbs Scoring= for time

12.03.24 "Cookie Crusher" 2 ROUNDS: 20 Kettlebell Swings 20 Kettlebell Goblet Squats 20 Kettlebell Reverse Lunges (total) 20 Kettlebell Single Arm Push Press (total)Rest 2 minutes2 ROUNDS: 15 Sandbag Floor Press 15 Sandbag Bent Over Rows 15 Sandbag DeadliftsRest 2...

12.02.24 "Reindeer Games" 10-1 Sandbag Trusters Sandbag Lateral Toss Burpee Broad Jumps(slick/unweighted) Rx: Sandbag 60/40 lbsStart with 10 reps of each movement, then 9 of each, 8, 7, etc until you complete 1 rep of each movement Scoring = for...

11.30.24 "A RUCK A DAY" BUY IN: 25 Ruck Push Ups45 minute ruck for distanceCASH OUT: 25 Ruck Push Ups Rx: 30/20lb Ruck Scoring= distance in 45 minutes

11.29.24 "THE DEVIL" 6 Sandbag Devils Press 100m Sandbag Back Rack Carry/Shuffle 8 Sandbag Devils Press 200m Sandbag Back Rack Carry/Shuffle 10 Sandbag Devils Press 300m Sandbag Back Rack Carry/Shuffle 10 Sandbag Devils Press 200m Sandbag Back Rack Carry/Shuffle 8...

11.28.24 "SANDBAG HUSTLE" BUY IN: 800m Ruck + Sandbag3 ROUNDS: 20 Sandbag Deadlifts 15 Sandbag Plank Pull Throughs (total) 10 Sandbag Get - UpsCASH OUT: 800m Ruck + Sandbag Rx: Sandbag 60/40lb, Ruck 30/20lb Scoring= for time

11.26.24 "KETTLEBELLIN" 4 ROUNDS:10 Kettlebell Power Clean & Press Right 10 Kettlebell Power Clean & Press Left 10 Kettlebell Single Arm Front Rack Reverse Lunges Right 10 Kettlebell Single Arm Front Rack Reverse Lunges Left 10 Kettlebell Single Arm Sit...

11.25.24 "JUST JERRY" 20 minute AMRAP:100m Jerry Can Farmer Carry 10 Jerry Can Bear Hug Squats 100m Jerry Can Right Hand Suitcase Carry 10 Burpees 100m Jerry Can Left Hand Suitcase Carry Rx: 55/45lb Jerry cans Scoring= rounds + reps...

11.23.24 "HEAVY BAG" 1-10 Sand Med Ball Over Shoulder Tricep Push Ups on Ball x2 (2, 4, 6, 8...) Rx: Med Ball 100/80 Scoring= for time

11.22.24 "SAND BAG" 21-15-9 Sandbag Power Clean Burpee Over SandbagInto...15-12-9 Sandbag Squat Clean 100m Sandbag Overhead Carry *complete the overhead Cary after each set of squat cleans Expert: Sandbag 80/60 Rx: Sandbag 60/40 Scaled: Sandbag 40/20 Scoring= for time

11.21.24 "BAG OF BRICKS" 1 mile Heavy Ruck For Time Rest 5 minutes1 mile Heavy Ruck For Time*On your second ruck, try to beat the time it took you to complete the 1st mile ruck. *This can be a fast...