11.08.24 “SANDBAG SCARS”

20 SB Front Toss
25 SB Front Rack Reverse Lunges (total)
30 SB Deadlifts
800m SB Suitcase Carry (switch hands as needed)
30 SB Deadlifts
25 SB Front Rack Reverse Lunges (total)
20 SB Front Toss
*Spice it up by wearing your ruck!

Rx: 30/20 lbs

Scoring= for time

11.07.24 "RUCK OFF"

6 ROUNDS:
20 Ruck Swings
15 Ruck Pressed Flutter Kicks (4ct)
10 Ruck Single Arm Push Press (each)
200m Ruck Single Arm OH Carry (switch arms at 100m)

Rx: Ruck 30/20 lbs

Scoring= for time

11.05.24 "CHAD PREP IV"

3 ROUNDS:

50 Box Step Overs

50 Soccer Touches
3 ROUNDS:

40 Box Step Ups

40 High Knees
3 ROUNDS:

30 Reverse Lunges

30 Mountain Climbers (total)

Use box height & loading that is consistent with how you plan to tackle CHAD1000X

Scoring= for time

11.04.24 "FINALE"

BUY IN:

400m Farmers Carry
5 Rounds:

10 SB Floor or Bench Press

10 Tempo Tricep Push Ups (3-1)

10 SB Hang Cleans

10 SB Strict OH Press

10 SB Bent Over Rows
CASH OUT:

400m Farmers Carry

Rx: Sandbag 60/40 lbs

Scoring= for time

11.02.24 "FOUR"

4 ROUNDS:

400m SB Suitcase Carry (switch hands as needed)

40 SB Back Squats

Rx: Sandbag 60/40 lbs

Scoring= for time

11.01.24 "MED BALL PUMP"

10-1

Hand Release Push- Ups

Med Ball Cleans

*100ft Med Ball Carry after each set

Rx: Med Ball 100/80 lbs

Scale as needed or use sandbag instead of ball

10 reps of each exercise then do a carry, then 9, Carry, 8, Carry...until you get to 1 rep each and finish with a carry.

Scoring= for time

10.31.24 “MONSTER MASH”

10 Burpees

31 Kettlebell Swings

10 Burpees31 SB Overhead Throws

10 Burpees

31 SB Push Presses

10 Burpees

31 SB Bent Over Rows or Pull-Ups

10 Burpees

31 KB Sumo High Pull

10 Burpees

31 Kettlebell Snatches (total)

1,031 meter Ruck (spice it up by taking a coupon...grab a pumpkin, sandbag, KB, you choose)

Rx: Ruck 30/20, KB 53/35, Sandbag 60/40 lbs

Scoring= for time

10.29.24 "CHAD PREP III"

Part 1 for time:
400 Ruck Step-ups
*Rest 5:00-10:00 between Part 1 and Part 2.
Part 2
2 sets for total reps:
2:00 Ruck Walking Lunges
1:00 Rest
2:00 Ruck Squats
1:00 Rest

Use box height & loading that is consistent with how you plan to tackle Chad1000x.

10.28.24 "VESTED"

4 ROUNDS:

*wear your weight vest (or ruck)
Min 1: Push Ups

Min 2: SB Bent Over Row

Min 3: SB Shoulder to Shoulder Press

Min 4: 200m Run(quick run, scale distance if needed)

Min 5: Rest

You pick the weight

Scoring= total Reps for all stations. 200m run counts as 1 rep

10.26.24 "INCLINE RUCK"

20 minute Incline Ruck Uphill

Upstairs, step ups, bridge, you choose
Cash Out:

50 Ruck Pressed Flutter Kicks (4 count)

Rx: 30/20 lb Ruck

Scoring= for time

10.25.24 "BEARLY ALIVE"

BUY IN:

1 minute Med Ball Bear Hug Hold
4 ROUNDS:

25ft Bear Crawl Sandbag Drag Forward

25ft Bear Crawl Sandbag Drag Backward

15 Med Ball Bear Hug Squats

5 Med Ball Over Shoulder
CASH OUT:

1 minute Med Ball Bear Hug Hold

Rx: 80/60 lb Med Ball

Rx+: 100/80 lb Med Ball

Scoring= for time

10.24.24 "2 MILE CARRY"

2 ROUNDS:

400m Ruck Shuffle

400m Ruck OH Carry

400m Ruck + Sandbag Carry

400m Ruck + Sandbag Farmer Carry
CASH OUT:

1 minute Plank Hold (ruck optional)

50 Single Leg V-Ups

1 minute Plank Hold (ruck optional)

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

Scoring= for time