11.25.24 "JUST JERRY"

20 minute AMRAP:
100m Jerry Can Farmer Carry

10 Jerry Can Bear Hug Squats

100m Jerry Can Right Hand Suitcase Carry

10 Burpees

100m Jerry Can Left Hand Suitcase Carry

Rx: 55/45lb Jerry cans

Scoring= rounds + reps in 20 minutes

*each 100m carry counts as 1 rep

11.23.24 "HEAVY BAG"

1-10 Sand Med Ball Over Shoulder

Tricep Push Ups on Ball x2 (2, 4, 6, 8...)

Rx: Med Ball 100/80

Scoring= for time

11.22.24 "SAND BAG"

21-15-9

Sandbag Power Clean Burpee Over Sandbag
Into...
15-12-9

Sandbag Squat Clean

100m Sandbag Overhead Carry

*complete the overhead Cary after each set of squat cleans

Expert: Sandbag 80/60

Rx: Sandbag 60/40 

Scaled: Sandbag 40/20

Scoring= for time

11.21.24 "BAG OF BRICKS"

1 mile Heavy Ruck For Time

Rest 5 minutes
1 mile Heavy Ruck For Time
*On your second ruck, try to beat the time it took you to complete the 1st mile ruck.

*This can be a fast walk, shuffle, or run

Rx: 45/30 (if this is your baseline weight then add a little more.)

Scoring= 2 scores, one for each mile

11.19.24 "DIRT BAG"

30-20-10-20-30

Bear Crawls

Sandbag Drags

Sandbag Pressed Flutter Kicks (4ct)

Alternating Offset Push Ups (total)
*each drag counts as one rep on the bear crawls

Rx: Sandbag 60/40 

Scoring= for time

11.18.24 "ROLLER BAG"

3 Rounds:
200m Ruck + Med Ball Carry 20 Ruck OH Strict Press

20 Ruck Rows (each arm)
3 Rounds:
200m Ruck + Med Ball Carry

20 Single Leg V-Ups

20 second Hollow Body Hold

Rx: Ruck 30/20, Med Ball 100/80

*scale weight or use sandbag if needed

Scoring= for time

11.16.24 "CHAD1000X"

1,000 box step-ups completed as a team, partner, or individual for time.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20" box for step-ups.

Scoring= for time

11.15.24 "3 MILER"

3 Mile Ruck

You pick the load

Scoring= for time

11.14.24 "CORE CONTROL"

2 Rounds:

800m Ruck

50 Single Leg V-Ups (slick)

25 Plank Ups (slick)

800m Ruck

50 Sit Ups (slick)

1 min Plank Hold (ruck optional)

Rx: Ruck 30/20 lbs

Score= for time

11.12.24 "SANDBAG SWAP"

6 Rounds:
5 minutes Sandbag Ruck (ruck + sandbag)
5 minutes Recovery Ruck (ruck only)

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

Scoring= for completion

11.11.24 "ELEVEN 11"

11 minute AMRAP:

11 Burpee Box Step-Overs

11 Sandbag Thrusters
*Add 1 Rep Each Round

Rx: Sandbag 60/40 lbs

Scoring= rounds + reps

11.09.24 "5 MILER"

Ruck 5 Miles

You pick the load

Scoring= for time