08.30.2024 "PAIN TRAIN"

Buy In: 1 min Wall Sit w/ Ruck at chest

20 min AMRAP:

5 Sandbag Bear Complex

10 Ruck Cossack Squats

15 Sumo Squat High Pull w/Ruck

200m Ruck + Sandbag Carry

Cash Out: 1 min Wall sit w/ Ruck at chest

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

Scoring= number of rounds

08.29.2024 "PYRAMID"

30-20-10-20-30

Sandbag Shoulder to Shoulder Press

Sandbag Deadlifts

Mountain Climbers 4ct (slick/unweighted)

Expert: 80#/60#

Rx: 60#/40#

Scaled: 40#/20#

Scoring= for time

08.27.2024 "ACTIVATE"

1 Round:

50 Zercher Squats

10 Floor Press

40 Zercher Squats

20 Floor Press

30 Zercher Squats

30 Floor Press

20 Zercher Squats

40 Floor Press

10 Zercher Squats

50 Floor Press

Rx: Sandbag 60#/40#

Scoring= for time

08.26.2024 "BULLET"

5 Rounds:

Minute Stations

1 min Sandbag Front Toss

1 min Ruck Russian Twists

1 min Sandbag Hang Clean & Press

1 min Ruck Pressed Leg Raises

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

Scoring= total reps

08.24.2024 "60 For 60"

For 60 minutes Ruck as far as possible, as fast as possible

Rx: Ruck 60/40 lb 

*scale as needed to a load you can carry for 60 minutes.

Scoring= for distance

08.23.2024 "3 OF A KIND"

3000 meter RUCK
300 Ruck Squats
30 Sandbag Clean and Jerk

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

Scoring= for time

08.22.2024 "BACKSIDE"

3AMRAP20:
4 Sandbag Deadlifts
8 Sandbag Step Ups (24"/20")
12 Over the Sandbag Burpees

Rx: Sandbag 60/40 lbs

Score= total rounds

08.20.2024 "GET UP, GET DOWN"

5 Rounds:
10- 25m Ruck Shuttle Run
10- Kettlebell Single Arm Push Press (each arm, wear ruck)
15- Ruck OH Leg Raises

Rx: Ruck 30/20 lbs, KB 35/25 lbs

Scoring= for time

08.19.2024 "GET TO STEP'N"

Grab a Partner, Rucker and Jerry Can…complete for Max Rep Step Ups

15 Rounds:
Partner 1 Completes2:00 Max Rep Step Ups (20" Box)
Partner 2 Completes 200m Farmers Carry with Jerry Can, keep your Rucker on and try not to set the Jerry Can down.

Rx: Ruck 30/20 lbs, Jerry Can 55/45 lbs

*if you don't have a partner alternate rounds, round 1 do step ups, round 2 farmers carry, etc

*if you do not have a jerry can, use a sandbag, kettlebell or ruck

Scoring= total number of step ups

08.17.2024 "SANDBAG SWAP"

6 ROUNDS:

5 minutes Sandbag Ruck (ruck + sandbag)

5 minutes Recovery Ruck (ruck only)

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

Scoring= for distance

08.16.2024 "RANGER PANTIES in a WOD"

6 ROUNDS:
100m Sandbag Suitcase Carry (wear ruck)

10 Ruck Push Ups

10 Sandbag Plank Pull Throughs (wear ruck)

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

Scoring= for time

08.15.2024 "RUNNING SB DT"

5 ROUNDS:

12 Sandbag Deadlifts

9 Sandbag Hang Cleans

6 Sandbag Shoulder to Overhead Press

400m Sandbag Run/Shuffle/Walk

Rx: Sandbag 60/40 lbs

Scoring= for time