8.31.23 "FAST & SPICY"
Programmed by Margaux Alvarez
21-15-9
SB Front SquatsSB Shoulder to Overhead
SB KB Swings
SB 60#/40#
kB 53#/35#
8.29.23 "ONLY 1 MINUTE"
Programmed by Margaux Alvarez
4 ROUNDS:
Min 1: SB Box Step-ups
Min 2: Burpees Over SB
Min 3: SB Reverse Lunges
Min 4: Alt SB Plyo Push-ups
Min 5: Rest
8.28.23 "WINEMAKER"
Programmed by Margaux Alvarez
10 Med Ball Over Shoulder
200m Jerry Can Farmer Carry
20 Alt KB Snatch
10 Med Ball Over Shoulder
200m Jerry Can Farmer Carry
20 Alt KB Snatch
10 Med Ball Over Shoulder
Death By Sandbag Clean and Jerks + Burpees
*Minute 1: 1 Sandbag Clean and Jerk + 1 Lateral Burpee Over Sandbag
*Minute 2 : 2 Sandbag Clean and Jerks + 2 Lateral Burpees Over Sandbag
*Minute 3: 3 Sandbag Clean and Jerks + 3 Lateral Burpees Over Sandbag
*Continue with that trend until failure
30-20-10-20-30
KB Swings
Single Arm Overhead KB Lunges (total)
Hops Over the Kettlebell (2 count)
1 Mile Ruck Run
50 Pull-Ups or SB Bent Over Rows
1200m Ruck Run
50 Sit-Ups (Ruck in front)
800m Ruck Run
50 Sandbag Medicine Ball Squat Cleans
22 min AMRAP:
11 SB Thrusters
11 Shuttle Runs (25ft)
11 Push-Ups
11 Sandbag Pull Throughs
5 ROUNDS:
Every 4 Minutes
400m Sandbag Run
In the remaining time on each interval do max burpee over the sandbag
*1 min rest between intervals
8.19.23 "IT'S JUST A RUCK IN THE PARK"
6 MILE RUCK
*Heavier than your go-to weight
*Find some Hills/Terrain
*No Music
8.18.23 "CARRY ON MY WEIGHT WARD, SON"
BUY IN: 50 Push-Ups
600m Farmers Carry (wearing ruck)
5 Ruck Push-ups every-time you break
CASH OUT: 50 Push-Ups
8.17.23 "LEG DAY MAKES ME SAY BAD WORDS"
BUY IN: 50 Sit-Ups
10 ROUNDS:
10 SB Front Rack Lunges (total)
10 SB Overhead Lunges (total)
5 SB Thrusters
CASH OUT: 50 Sit-Ups
*Ruck Optional
8.15.23 "PT CRUSHER"
BUY IN: 1 Mile Run
3 ROUNDS:
2 min AMRAP Push-Ups
2 min REST
2 min AMRAP Sit-Ups
2 min REST
CASH OUT: 1 Mile Run
8.14.23 "Lookin’ Like Thor Costs You Tears"
Buy in: 800m Ruck
10 rounds:
10 SB Push Press
10 Air Squats
10 Hand Release Push-Ups
*Amp it up by wearing your ruck
8.12.23 "BATMAN"
12 minute AMRAP:
5 Sandbag Devils Press
10 V-Ups
15 Sandbag Front Squats
20 Lateral Hops Over Sandbag (total)
8.11.23 "THE FLASH"
5 Rounds, increasing paces each set:
800m Ruck Run
-rest :90-
8.10.23 "SUPERMAN"
A. EMOM Until Failure:
2, 4, 6, 8, etc.
Sandbag Clean and Jerks (adding 2 reps each minute)
Rest 2 Minutes
B. EMOM Until Failure:
2, 4, 6, 8, etc.
Lateral Burpees Over Sandbag (adding 2 reps each minute)
8.8.23 "SUPER GIRL"
FOR TIME:
40 KB Swings
60 Air Squats
80ft KB Goblet Walking Lunges (total)
100ft Sand Medicine Ball Front Carry
80ft KB Goblet Walking Lunges (total)
60 Air Squats
40 KB Swings
8.7.23 "SPIDERMAN"
10 Rounds For Time:
6 Reverse Bear Crawl SB Drag
8 Push-Ups (slick)
100m Ruck Run (50m out and back)
8.6.23 “EXTORTION 17”
August Tribe WOD
8 ROUNDS FOR TIME:
8 Sandbag Thrusters
6 Upright Rows with Knee-ups
11 Squat Jump Over Sandbag
400m Sandbag or Ruck Carry AFAP
Standard Sandbag 60#/40#
On August 6, 2011, the final flight of Extortion 17 resulted in the single deadliest incident for the US military during the War in Afghanistan. When the Boeing CH-47D Chinook helicopter was hit, all on board were instantly killed. The resulting crash killed 31 Americans on board including 17 US Navy SEALs. Extortion 17 represents the greatest single-incident loss of American lives in Operation Enduring Freedom – Afghanistan.
8.5.23 "SANDBAG ON FIRE"
8.4.23 "SANDCASTLE CHIPPER"
8.3.23 "RUCKY HELEN"
8.1.23 "RUCK PUMP"
