02.03.2024 "GORUCK FGB"

BUY IN: 800m Ruck

4 ROUNDS:

Minute 1 - Sandbag Thrusters

Minute 2 - V - Ups (slick/unweighted)

Minute 3 - Ruck Overhead Reverse Lunges

Minute 4 - Burpees (slick/unweighted)

Minute 5 - Plank Hold (slick/unweighted)

CASH OUT: 800m Ruck

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

Scaled: Sandbag 40/20 lb, Ruck 20/10 lb

Scoring= total reps completed on the minute stations. 

Plank hold counts as 1 rep.

02.02.2024 "FIRST CLASS"

3 ROUNDS:

400m Ruck Suitcase Carry

20 Ruck Split Squats (10 reps each leg)

20 Sandbag Squat Cleans

50m Sandbag Overhead Carry

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

Scoring= for time

02.01.2024 "GR"

4 ROUNDS:

50 Ruck Flutter Kicks (4 count)

25 Ruck Push Press

10 Sandbag Get Ups

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

Scoring= for time

01.30.2024 "DESERT PUNCH"

800m Sandbag Back Rack Carry

30 Sandbag Deadlift High Pull

20 Sandbag Front Squats

10 Burpee + Hop Over Sandbag

20 Sandbag Front Squats

30 Sandbag Deadlift High Pull

800m Sandbag Back Rack Carry

Rx: Sandbag 60/40 lb

Scoring= for time

01.29.2024 "BOOT"

4 ROUNDS:

50 meter Overhead Ruck Carry

25 Ruck Push Ups

25 Ruck Squats

50 meter Ruck Side Shuffle

Rx: Ruck 30/20 lb

Scoring= for time

01.27.2024 "POWER HOUR"

Every 15 Minutes x 4 Rounds:

Run 1 mIle (slick/unweighted)

30 Sandbag Cleans

Rx: Sandbag 60/40 lb

Scale down the distance on the run if needed to stay within time domain.

Scoring= time for each round

01.26.2024 "GROCERY TRIP"

20 minute AMRAP:

50 ft Kettlebell Suitcase Carry Left

50 ft Kettlebell Suitcase Carry Right

50 ft Kettlebell Overhead Carry Right

50 ft Kettlebell Overhead Carry Left

100 ft Sand Medball Bear Hug Carry

Rx: KB 53/35 lb, Medball 100/80 lb

Scoring= total rounds + reps (every 50ft = 1 rep including the medball carry)

01.25.2024 "SANDY 2024"

20 ROUNDS:

2 Sandbag Bear Complex

4 Bear Crawl with Sandbag Pull (right arm pull + left arm pull = 1)

Rx: 60/40 lb

Scoring= for time

01.23.2024 "HAM SANDWICH"

Every 5 mins x 4 Rounds:

30 Ruck Cossack Squats

20 Ruck Hand Release Push-Ups

100m Ruck Run

1:00 Ruck Plank

Rx: Ruck 30/20 lb

Scoring= time to complete each round

01.22.2024 "TWO x FOUR"

4 ROUNDS:

20 Kettlebell Goblet Squats

20 Burpees

*Rest 2 mins between each round

Rx: KB 53/35 lb

Scoring= for time (total time including rest)

01.20.2024 "SANDBAG DT"

20 min AMRAP:

12 Sandbag Deadlifts

9 Sandbag Hang Cleans

6 Sandbag Push Press

Rx+: 80/60 lb

Rx: 60/40 lb

Scoring=rounds + reps

01.19.2024 "UP & GONE"

27-21-15-9

Sand Med Ball Over Shoulder

*400m Run after each round (slick/unweighted)

Rx: Med Ball 100/80 lb

make sure you finish with a 400m run

Scoring= for time