02.21.2025 "RUCK UP"

3 mile Ruck

*at the end of each mile perform 50 ruck push ups

Rx: Ruck 30/20 lbs 

Scaled: Ruck 30/20 lbs and Push Ups slick (unweighted)

Scoring= for time

02.20.2025 "KB CHIPPER"

100 KB Swings
80ft Bear Crawl with KB Drag
60 Sumo Deadlift High Pull
40 Goblet Squats
20 Alternating Hang Clean & Press

Rx: Kettlebell 53/35 lbs

Scaled: 35/26 lbs

Scoring= for time

02.18.2025 "BALL SPRINT"

400m Med Ball Bear Hug Carry
50 Sand Med Ball Cleans
400m Med Ball Bear Hug Carry

Rx+: Med Ball 100/80 lbs

Rx: Med Ball 80/60 lbs

Scaled: Med Ball 60/40 lbs

Scoring= for time

02.17.2025 "TOSS IT"

10 - 1:
Sandbag Walking Lunges (each)
Sandbag Burpees w/ Overhead Toss
Sandbag Lateral Toss
Do 10 reps of each movement, then 9 of each, 8 of each, etc...

Rx: Sandbag 60/40

Scoring= for time 

02.15.2025 "Valentines Day Massacre - Post Mortem"

Buy In - 100 Sandbag Back Squats

4 ROUNDS:

200m - Sandbag Shuffle (carry any way you would like)

20 - Sandbag Clean & Front Toss

20 - Bear Crawl Sandbag Drags (each drag is 1 rep)

20 - Sandbag Shoulder to Shoulder (total)

Cash Out: 100 Sandbag Front Squats

Sandbag weight: 

Tough 60 lbs 

Basic 40 lbs 

Light 20 lbs

Scoring= for time

02.14.2025 "HEARTS"

BUY IN: 50 Sandbag Over Shoulder Toss

3 ROUNDS:

10 Sandbag Get Ups (total)

15 Ruck Russian Twists (2 count)

10 Ruck Overhead Flutter Kicks (4 count)

15 V- Ups (slick)

1 minute Plank Hold (ruck optional)

CASH OUT: 50 Sandbag Lateral Toss

Rx: Sandbag 60/40 lbs, Ruck 30/20 lbs

Scoring= for time

02.13.2025 "SPADES"

1 Mile Jerry Can Farmers Carry (ruck optional)

*every time you put them down you have to hold one jerry can locked out overhead for 30 seconds

Rx: Jerry Cans 55lbs x 2/ 45lbs x2 

*wear ruck for additional spice!

If you don't have jerry cans you can uses rucks, kettlebells or sandbag 2.0.

Scoring= for time

02.11.2025 "CLUBS"

4 ROUNDS:

10 Ruck Cossack Squats (each)

10 Ruck Bulgarian Split Squats (each)

16 Ruck Walking Double Pump Lunges (total)

16 Sandbag Deadlifts (wearing ruck)

400m Ruck Shuffle

Good form is the goal here, not speed. Let your legs embrace the burn!

Scoring= for completion

02.10.2025 "DIAMONDS"

BUY IN: 100 KB Russian Swings

4 ROUNDS:

10 KB Bicep Curls (each)

20 KB Overhead Tricep Extensions

10 Lateral Burpees Over KB

20 Alternating KB Hang Clean & Press (total)

20 Tricep Push Ups on KB

CASH OUT: 100 KB Sit Ups

Have a couple different weight kettlebells if possible. You can also use a ruck. Pick a weight for each movement that is challenging but doable with good form. 

Scoring= for time

02.08.2025 "MEDBALL MADNESS"

6 Rounds:

10 Medball Over shoulder toss (alternate shoulders)

10 Medball Uneven squats (5 each side)

100ft Medball Bear Hug Carry

*Rest 1:00 min between rounds

Rx+: 100/80lb Medball

Rx: 80/60lb Medball

Scaled: 60/40lb Medball

Scoring= for time

02.07.2025 "PRESS, SWING, LUNGE"

5 rounds:

6 KB Snatch to push up (each arm)

20 Single arm alternating KB swings (10 each arm)

20 KB Goblet Skipping lunges

*Rest 2:00 mins between rounds

Rx: 53/35lb Kettlebell

Scaled: 35/26lb Kettlebell

Scoring= for time

02.06.2025 "GRIT IT OUT "

20 minute EMOM

5 - Push up, clean, squat to OH press complex

Rx: 60/40lb Sandbag

Complete 5 reps of the complex every minute on the minute for 20 minutes. 

Your time remaining in each minute is your rest, at the top of next minute you begin the next round. 

If needed scale reps to 4 each minute if you are having trouble getting them all in. 

Scoring= for completion