10.22.24 "CHAD PREP II"

Buy In:

400m Ruck Shuffle/Run
100 Ruck Box Step-Ups

100 Ruck Squats

100 Ruck Box Step-Ups

100 Ruck Alternating Reverse Lunges

100 Ruck Box Step-Ups

100 Ruck Soccer Touches

100 Ruck Box Step-Ups
Cash Out:

400m Ruck Side to Sides (switch sides every 100m)

Rx: Ruck 30/20 lbs

Scoring= for time

10.21.24 "PUSH-PRESS-PULL"

30-20-10:

Push Ups (slick)

Sandbag Devils Press

Sandbag Plank Pull Throughs (total)

Sandbag Over Shoulder

Rx: Sandbag 60/40 lbs

Scoring= for time

10.19.24 "CLOUD RUCKER"

4 ROUNDS:

7 Sandbag Bear Complex

400m Sandbag Shuffle

Rx: Sandbag 60/40 lbs

Scoring= for time

10.18.24 "RUCK ROTATION"

MINUTE STATIONS:
5 ROUNDS:

Minute 1 - Ruck Swings

Minute 2 - Ruck Russian Twists

Minute 3 - Ruck High Pull

Minute 4 - Ruck Shuffle/Run

Minute 5 - Rest

Rx: Ruck 30/20 lbs

Try to complete as many reps as possible in each minute.

Scoring= for completion

10.17.24 "CHAD PREP I"

Buy In:

800m Ruck Run/Shuffle
100 Ruck Box Step Ups

25 Ruck OH Sit Ups

100 Ruck Walking Lunges (total)

25 Ruck + SB Single Leg Posted Deadlifts (each)

100 Ruck Squats25 Ruck OH Slow Leg Raises

100 Ruck Box Step Ups

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

Scoring= for time

10.15.24 "CAMERON"

5 ROUNDS:

15 Sandbag Rows

15 Sandbag Overhead Press

15 Sandbag Pressed Flutter Kicks (4 count)

100m Suitcase Carry

Rx: Sandbag 60/40 lbs

Scoring= for time

10.14.24 "TORRES"

5 ROUNDS:

8 Sandbag Power Cleans

16 Sandbag Walking Lunges (total)

100m Sandbag Overhead Carry

Rx: Sandbag 60/40 lbs

Scoring= for time

10.12.24 "EASY LIKE SATURDAY MORNING"

20 Side Plank Dips (right)

20 Side Plank Dips (left)

20 Plank Heel Rocks (total)

20 Bicycles (right)

20 Bicycles (left)
2 mile coffee ruck (Grab your coffee/beverage of your choice and go or ruck to a nearby coffee shop)

You pick the load for your ruck

Scoring= for time

10.11.24 "LFG"

3 Rounds For Time:

20 Sandbag Thrusters

20 Sandbag Front Toss
3 Rounds for Time:

6- 20ft Ruck Side Shuffle lengths

30 - Ruck Squats
CASH OUT:

50 Single Leg V-Ups (total)

Max Plank Hold

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

3 SCORES: 

Time for each 3 rounds

Plank hold time

10.10.24 "STRICT & STRONG"

BUY IN:

50 KB Russian Swings
3 Rounds:
30 sec Strict Single Arm Press (right)

30 sec Strict Single Arm Press (left)

30 sec Single Arm Bent Over Row (right)

30 sec Single Arm Bent Over Row (left)

30 sec Single Arm Bicep Curl (right)

30 sec Single Arm Bicep Curl (left)

1 min Max Reps Bench Dips
Rest 2 minutes in between rounds
Cash Out:

25 Single Arm KB Hang Clean & Press (right)

25 Single Arm KB Hang Clean & Press (left)

You pick the load for each exercise

Scoring= for completion

10.08.24 "STEADY & HEAVY"

4 Rounds:

12 Heavy Sandbag Deadlifts

10 KB Goblet Split Squats (each leg)
4 Rounds:

10 Sandbag Hang Clean & Press

10 Lateral Burpees over Sandbag
CASH OUT:

50 Single Leg V-Ups (total)

Max Plank Hold

You pick the load for each exercise

Scoring= 

for completion

log plank hold time

10.07.24 "GRUNT WORK"

BUY IN:

800m Sandbag Carry (anyway you want)
10-8-6-4-2

Sandbag Get Ups
*After each set 25ft bear crawl with sandbag drag
CASH OUT:

800m Sandbag Carry (anyway you want)

Rx: Sandbag 60/40 lbs

Scoring= for time