01.11.2025 "LET'S GAUX RUCK"

Long ruck:
30-minute ruck

Every 5 min: 5 squats + 10 reverse lunges (total)

(5/10/15/20/25/30 min)

Rx+: Ruck 45/30 lbs

Rx: Ruck 30/20 lbs

Scaled: Ruck 20/10 lbs

Scoring= for completion

01.10.2025 "JUST GAUX FOR IT"

5 Rounds For Time:

50ft Jerry Can Farmers Carry
15 Jerry Can Swings
50ft Shuttle Run

Rx: Jerry Cans 55/45 lbs

Scoring= for time

01.09.2025 "CHIPPER TIME"

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+: Sandbag 80/60 lbs

Rx: Sandbag 60/40 lbs

Scaled: Sandbag 40/20 lbs

Scoring= for time

01.07.2025 "SAND BALL CARRY"

10 min AMRAP:
10 sand medicine ball over shoulders
10 burpees over sand medicine ball
50ft sand medicine ball carry

Rx: Med Ball 100/80 lbs

Scaled: 80/60 lbs

Scoring= rounds + reps

01.06.2025 "GAUX FOR REPS"

Min stations - as many reps at each station:

3 ROUNDS:

Min 1) Sand KB snatches

Min 2) Sand KB goblet squats

Min 3) Sand KB front rack lunge steps

Min 4) Rest

Rx: Kettlebell 53/35 lbs

Scaled: 35/26 lbs

Scoring= total reps

01.04.25 "SATURDAY SERVICE"

30-20-10-20-30

Reverse Bear Crawl Sandbag Drag

Kettlebell Goblet Squats

Kettlebell Single Arm Rows (each)

Sandbag Over Shoulder Toss

Rx+: Sandbag 80/60, KB 53/35

Rx: Sandbag 60/40, KB 35/26

Scaled: Sandbag 40/20, KB 26/18
*Each Sandbag drag on the bear crawls counts as 1 rep

Scoring= for time

01.03.25 "TGIF"

BUY IN:

20 Sandbag Get Ups
1-10 (1st round 1 rep, add rep each round until at 10 reps)

Sandbag Devils Press

Sandbag Bear Hug Squats
CASH OUT:

20 Sandbag Get Ups

Rx: Sandbag 60/40

Scaled: Sandbag 40/20

Scoring= for time (including buy in & cash out)

01.02.25 "SUNRISE in 2025"

3 Rounds:
200m Ruck Shuffle

100m Single Arm Ruck Overhead Carry (Right)

10 Single Arm Push Press (Right)

100m Single Arm Ruck Overhead Carry (Left)

10 Single Arm Push Press (Left)

200m Ruck Shuffle 20 Ruck Walking Lunges (total)

20 Ruck Squats

Rx+: Ruck 45/30

Rx: Ruck 30/20

Scaled: Ruck 20/10

Scoring= for time

01.01.25 "JANUARY FUNCTION CHECK "

Use your baseline weight for ruck

12.31.24 "MONDAY FUNDAY"

BUY IN:

1 min Sandbag Wall Sit
3 Rounds:

10 Hand Release Push Ups

10 Sandbag Push Press

10 Sandbag Hang Cleans
Rest 2 minutes
3 Rounds:

10 Alternating Hand on Sandbag Push Ups

10 Sandbag Thrusters

10 Power Cleans
CASH OUT:

1 min Sandbag Wall Sit

Rx: Sandbag 60/40Scaled: Sandbag 40/20

Scoring= for time (not including the wall sits)

12.30.24 "MONDAY FUNDAY"

BUY IN:

1 min Sandbag Wall Sit
3 Rounds:

10 Hand Release Push Ups

10 Sandbag Push Press

10 Sandbag Hang Cleans
Rest 2 minutes
3 Rounds:

10 Alternating Hand on Sandbag Push Ups

10 Sandbag Thrusters

10 Power Cleans
CASH OUT:

1 min Sandbag Wall Sit

Rx: Sandbag 60/40Scaled: Sandbag 40/20

Scoring= for time (not including the wall sits)

12.28.24 "ROCKIN AROUND THE RUCK"

3 Sets:
AMRAP 6:00
30 Hops Over Ruck
10 Ruck Clean and Jerks
10 Ruck Front Squats
Rest 2:00 between sets

Rx: 30/20 lb RuckComplete as many rounds plus reps as you can in 6 minutes. Rest 2 minutes and then repeat for 3 sets.

Scoring= rounds + reps each set