Workouts

08.23.2024 "3 OF A KIND" 3000 meter RUCK300 Ruck Squats30 Sandbag Clean and Jerk Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs Scoring= for time

08.22.2024 "BACKSIDE" 3AMRAP20:4 Sandbag Deadlifts8 Sandbag Step Ups (24"/20")12 Over the Sandbag Burpees Rx: Sandbag 60/40 lbs Score= total rounds

08.20.2024 "GET UP, GET DOWN" 5 Rounds:10- 25m Ruck Shuttle Run10- Kettlebell Single Arm Push Press (each arm, wear ruck)15- Ruck OH Leg Raises Rx: Ruck 30/20 lbs, KB 35/25 lbs Scoring= for time

08.19.2024 "GET TO STEP'N" Grab a Partner, Rucker and Jerry Can…complete for Max Rep Step Ups 15 Rounds:Partner 1 Completes2:00 Max Rep Step Ups (20" Box)Partner 2 Completes 200m Farmers Carry with Jerry Can, keep your Rucker on and try...

08.17.2024 "SANDBAG SWAP" 6 ROUNDS: 5 minutes Sandbag Ruck (ruck + sandbag) 5 minutes Recovery Ruck (ruck only) Rx: Ruck 30/20lbs, Sandbag 60/40 lbs Scoring= for distance

08.16.2024 "RANGER PANTIES in a WOD" 6 ROUNDS:100m Sandbag Suitcase Carry (wear ruck) 10 Ruck Push Ups 10 Sandbag Plank Pull Throughs (wear ruck) Rx: Sandbag 60/40 lbs, Ruck 30/20lbs Scoring= for time

08.15.2024 "RUNNING SB DT" 5 ROUNDS: 12 Sandbag Deadlifts 9 Sandbag Hang Cleans 6 Sandbag Shoulder to Overhead Press 400m Sandbag Run/Shuffle/Walk Rx: Sandbag 60/40 lbs Scoring= for time

08.13.2024 "PICK YOUR POISON" 10 ROUNDS: 20 Sandbag or Ruck Floor Press 20 Sandbag or Ruck Sit-Ups 50m Sandbag or Ruck Overhead Carry You pick gear and weight! Scoring= for time

08.12.2024 "HEAVY RUCK" 3 mile Heavy Ruck Rx: Ruck 45lb/30lb *this ruck should be 10-15lbs heavier than your standard weight you carry

08.10.2024 "CHAD WITH A TWIST" 500 Box Step Overs Rx: 20/14lb Weight Vest or Ruck Scaled: Slick (unweighted) or some reps with weight and some without

08.09.2024 "SANDBAG CLEAN UP" 5 Sandbag Power Cleans 400m Ruck 10 Sandbag Power Cleans 400m Ruck 20 Sandbag Power Cleans 400m Ruck 20 Sandbag Power Cleans 400m Ruck Rx: 30/20lbs, Sandbag 60/40lbs *wear ruck for entire workout Scoring= for time...

08.08.2024 "LUNGING CINDY" 20 min AMRAP: 10 Sandbag Bent Over Rows 10 Ruck Push-ups 15 Ruck Squats 30 Ruck Lunges (total) Rx: 30/20lb Ruck, 60/40lb Sandbag Scoring= rounds and reps

08.06.2024 "KETTLEBEAR" 4 ROUNDS: 20 Reverse Bear Crawl Sandbag/KB Drag (total) 20 Single Arm KB Floor Press (each arm) 20 KB Floor Press 20 Single Arm KB Clean & Press (total) 4 ROUNDS: 20 Single Leg V-Ups 20 second Hollow...

08.05.2024 "OVER THE HILL" 50 Ruck Box Step-Ups (total) 50 Sandbag Lateral Throws 50 Sandbag Swings 50 Ruck Walking Lunges (total) 50 Sandbag Push Press 50 Ruck Good Mornings 50 Ruck Thrusters 50 Ruck Leg Lifts 50 Burpees (slick) 50...

08.03.2024 "THE 13" Part 1: 13 min AMRAP- 13 Sandbag Man Makers 13 Ruck Lunges (each leg) Immediately after Ruck 1 Mile Part 2: At the 30min Mark (you have a time hack)13 min AMRAP- 13 Sandbag Get-ups 13 Ruck...

08.02.2024 "OVER IT" 30 Sandbag Overhead Leg Raises 30 Burpees Over Sandbag 30 Sandbag Over Shoulder 20 Sandbag Overhead Leg Raises 20 Burpees Over Sandbag 20 Sandbag Over Shoulder 10 Sandbag Overhead Leg Raises 10 Burpees Over Sandbag 10 Sandbag...

08.01.2024 "RUCK N ROLL" 4 Rounds: 10 Ruck Cossack Squats (each leg) 20 Ruck High Pull 100m Single Arm Ruck Overhead Carry (switch arms half way) 20 Ruck Front Raise 10 Ruck Bulgarian Split Squats (each leg) Rx: Ruck 30/20...

07.30.2024 "INVESTED" 30min AMRAP: 10 Sandbag Hang Cleans 15 Sandbag Bent Over Rows 20 Sandbag Shoulder to Shoulder (total) 200m Sandbag Run *wear your weight vest for the entire workout Rx: Vest 20/14 lbs, Sandbag 60/40 lbs Scoring= rounds +...

07.29.2024 "RUCK IT" 3 ROUNDS: 400m Ruck 50 Ruck Squats 400m Ruck 50 Ruck Swings Rx: Ruck 30/20lbs Scoring= for time

07.27.2024 “UNITED WE RUCK” Partner WOD:50- Burpees w/Lateral Hop over Sandbag13- Sandbag Get Ups50- Sandbag Back Rack Walking Lunges (each leg)13- Sandbag Get Ups50- Sandbag Ground to Overhead13- Sandbag Get Ups Cash Out: 1 mile weighted (Sandbag or Ruck), CARRYING...

07.26.2024 “WASHINGTON” Ruck Suitcase Carry1.5 Miles*Each time you switch hands or rest, you must do 10 squat clean thrusters before you begin the suitcase carry again. Rx: 30/20lbs Rx+: 45/30lbs Scoring= for time