03.26.2025 "MARCH FUNCTION CHECK RETEST"

2 minutes - max reps overhead press with ruck or sandbag

You pick the load

03.25.2025 "INCHWORM"

4 ROUNDS:

50ft Sandbag Front Toss

50ft Sandbag Drag Bear Crawl

4 ROUNDS:

50ft Sandbag Front Rack Lunges

50ft Sandbag Overhead Carry

4 ROUNDS:

20 Sandbag Overhead Leg Rasies (laying on back)

20 Single Leg V-Ups (slick)

Rx: Sandbag 60/40 lbs

Scoring= 3 scores: 

Time to complete each section of 4 rounds

03.24.2025 "KB & ME"

30 Minute AMRAP:

5L/5R Sand Kettlebell Snatch

10 Sand Kettlebell Double Pump Goblet Squats 15 Sand Kettlebell Russian Swings

20 Flutter Kicks (Sand Kettlebell Over Chest)

25 Meter Left Side Suitcase Carry

25 Meter Right Side Suitcase Carry

Pick kettlebell weight that is challenging for you. Have a couple different weight options if available to you. 

Scoring = rounds + reps

03.22.2025 "FOX FORCE 55"

BUY IN: 50 Sandbag Clean & Front Toss

2 ROUNDS:

55 Sandbag Back Rack Walking Lunges

10 Sandbag Devils Press

55 Sandbag Bent Over Rows

10 Sandbag Devils Press

55 Sandbag Thrusters

10 Sandbag Devils Press

CASH OUT: 50 Sandbag Overhead Flutter Kicks (4 count)

Sandbag: (male/female)

Tough- 60/40lbs

Light- 40/20lbs

This workout is dedicated to the Fox Force 55 team of badass women rucking the Bataan Memorial Death March this year. More to come on their journey to White Sands Missile Range and how training for a hard physical challenge became a way to deal with the struggles in their lives.

Scoring= for time

03.21.2025 "WHISKEY TANGO FOXTROT"

30-20-10 (not for time)

Sandbag Curls

Sandbag Hang Cleans

Sandbag Plank Pull Throughs (total)

Sandbag Skull Crushers

Sandbag KB Single Arm Bench/Floor Press (each) L/R

Rx: Sandbag 60/40 lbs, KB 53/35 lbs

Scoring= for completion

03.20.2025 "HOLD THE BURPEES"

4 ROUNDS:

400m Sand Med Ball Carry (no ruck)

400m Ruck Shuffle

*every time you drop the med ball do 5 Burpees

Rx: Sand Med Ball 100/80 lbs, Ruck 45/30 lbs

Intermediate: Sand Med Ball 80/60 lbs, 30/20 lbs

Scaled: Sand Med Ball 60/40 lbs, Ruck 20/10 lbs 

Scoring= for time

3.18.2025 "SUIT UP"

Wear Weight Vest
20 minute AMRAP:
5 Pull-ups or 10 Sandbag Bent Over Rows

10 Push Ups

15 Squats

Rx+: Vest 30/20 lbs, Sandbag 80/60 lbs

Rx: Vest 20/14 lbs, Sandbag 60/40 lbs

*If you do not have a vest wear a ruck.

Scoring= rounds + reps

03.17.2025 "DOCTOR'S ORDERS"

3 ROUNDS:
10 Sandbag Power Cleans

15 Sandbag Push Press

20 Sandbag Deadlifts

100ft Sandbag Carry

20 Sandbag Deadlifts

15 Sandbag Push Press

10 Sandbag Power Cleans

Rx: 60/40 lb Sandbag

Scoring= for time

03.15.2025 "SIEGE"

Complete the following for 10 rounds:

Ruck Squats

Ruck Push-Ups

Ruck Walking Lunges (total)

200m Ruck + Sandbag Shuffle

Rd 1 = 20 Reps.

Rd 2 = 18 Reps

Rd 3 = 16 Reps...

Each round decreases by 2 repetitions (Rd 4 = 14 reps...) until you reach the 10th rounds which will be 2 reps.

Rx: Ruck 30/20 lbs, Sandbag = you pick the weight

Scoring= total time

03.14.2025 "BELLYACHE"

5k (3.1 miles) Ruck for Time

Into...

3 ROUNDS: (for completion)

20 Ruck Plank Knee to Elbow

20 Ruck Flutters (4 count)

20 Ruck Russian Twists (2 count)

Rx: Ruck 30/20 lbs

Scoring= 5k for time

Core work for completion

03.13.2025 "300"

3 ROUNDS:

20 Ruck Push-Ups

20 Ruck Swings

20 Ruck Goblet Squats

20 Sandbag Hang Clean & Press (wear ruck)

20 Sandbag Lateral Toss (wear ruck)

200m Sandbag Suitcase Carry (wear ruck)

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

Scoring= total time

03.11.2025 "ATLAS"

Buy In: 400m Sandbag Shuffle

50 Sandbag Seated Press

50 Sandbag Bent Over Row

50 Burpees Over The Sandbag

50 Sandbag Reverse Lunges (total)

Cash Out: 400m Sandbag Shuffle

Rx: Sandbag 60/40 lbs

Scoring= total time