02.20.2024 "HOLY RUCK"

800m Ruck
100 Ruck Squats
75 Ruck Push-ups
50 Strict Pull-ups or Sandbag Bent Over Rows
800m Ruck

Rx: Ruck 30/20 

*ruck stays on entire workout 

**scale pull-ups as needed

02.19.2024 "SO MANY OVERS"

21-15-9
Single Arm Hang KB snatch (total) 53/35
KB Step Ups (each leg) 24/20”
Sand Med Ball Burpee over yoke or box 100/80

Scoring= for time

02.17.2024 "BURPEE LADDER OF REGRET"

Run 400m

20 Burpees

Run 400m

19 Burpees

Run 400m

18 Burpees

...continue this descending rep scheme until you reach your final 400m run and 1 burpee

Expert: wear a weight vest 20/14 lb

Rx: as written(slick)

Scale: Reduce the distance to 200m each set and/or do 20, 18, 16, 14, etc on the burpees.

Scoring= for time

02.16.2024 "KETTLEBELL KHAOS"

3 ROUNDS:

20 Alternating KB Hang Clean & Press

15 Overhead KB Tricep Extensions

10 KB Single Arm Bicep Curls (each arm)

15 KB Single Arm Bent Over Rows (each)

20 KB Close Grip Floor Press

Grab a few different weight kettlebells and choose a challenging weight for each exercise while keeping proper form. 

Scoring= for time

02.15.2024 "SANDBAG SHENANIGANS"

5 ROUNDS:

20 Sandbag Deadlifts

20 Sandbag Hang Cleans

20 Sandbag Shoulder to Shoulder Press (total)

200m Sandbag Suitcase Carry

Rx: 60/40 lbs

suitcase carry is 100m in right hand & 100m in left hand

Scoring= for time

02.13.2024 "RUCK FEST"

1000m Ruck

1 minute Plank Hold

800m Ruck

80 Ruck Swings

600m Ruck

60 Ruck Walking Lunges

400m Ruck

40 Single Arm Ruck Strict Press (total)

200m Ruck

20 Ruck Plank Ups

Rx: 30/20 lbs

Scoring= for time

02.12.2024 "VESTED"

25 min AMRAP

50 - Mountain Climber (4 count)

40 - Squats

30 - Push Ups

20 - Sandbag Bent Over Rows 

10 - Cossack Squats (each leg)

Rx: Weight vest for entire workout 20/14 lbs, Sandbag 80/60 lbs

Scoring= total rounds + reps

02.10.2024 "BAKERS DOZEN"

13 ROUNDS:

13 Sand Medball Ground to Overhead (Ruck Off)

13 Sand Kettlebell Swings (Ruck On)

13 Ruck Over Chest 4 Count Flutter Kicks

13 Left/13 Right Jerry Can Gorilla Rows

Rx: Medball 80/60 lb

Ruck 30/20 lb

Kettlebell 44/26 lb

Jerry Can 55/45 lb

Scoring= for time

02.09.2024 "POTATO SACK"

12 ROUNDS: With Ruck ON

3 Burpee to Sandbag Press

6 Sandbag Back Squats

9 Sandbag Deadlifts

120 Meter Sand Jerry Can Carry (Switch Hands as Needed)

Rx: Ruck 30/20 lb

Sandbag 60/40 lb

Jerry Can 55/45 lb

Scoring= for time

02.08.2024 "GROCERY BAG"

30 Minute AMRAP:

5L/5R Sand Kettlebell Snatch

10 Sand Kettlebell Goblet Lunges

15 Sand Kettlebell Russian Swings

20 Flutter Kicks (Sand Kettlebell Over Chest)

25 Meter Left Side Suitcase Carry

25 Meter Right Side Suitcase Carry

Rx+: 44/26 lb & wear a vest 20/14 lb

Rx: Kettlebell 44/26 lb

Scoring= for time

02.06.2024 ""DOUGH BALL"

5 ROUNDS:

5 Sand Medball Deadlift

5 Sand Medball Push Press

5 Sand Medball Squat Left Side

5 Sand Medball Squat Right Side

Rx: 80/60 lb

Scoring= for time

02.05.2024 "THE MIXER"

10 ROUNDS:

3 Sandbag Clean and Press

50 Lateral Hop Over Sandbag

Rx: Sandbag 60/40 lb

Scoring= for time