06.27.2024 "THROWDOWN"

2 SETS:
3 ROUNDS:

10 Burpees (slick/unweighted)

10 Sandbag Lateral Tosses
Rest 1 Minute
3 ROUNDS:

10 Push Ups (slick/unweighted)

10 Overhead Throws
*Rest 2 minutes before starting your 2nd set

Rx: 60/40 lb Sandbag

Scoring= total time (including rest)

06.25.2024 "SANDSTORM"

4 ROUNDS:

200m Sand Med Ball Bear Hug Carry

15 Sandbag Front Squats

15 Sandbag Overhead Press

Rx: Med Ball 80/60lb, Sandbag 60/40lb

Scoring= for time

06.24.2024 "CHIP"

1 mile ruck

10 Sandbag Deadlifts

10 Sandbag Hang Cleans

800m ruck

20 Sandbag Deadlifts

20 Sandbag Hang Cleans

600m ruck

30 Sandbag Deadlifts

30 Sandbag Hang Cleans

400m ruck

40 Sandbag Deadlifts

40 Sandbag Hang Cleans

200m ruck

50 Sandbag Deadlifts

50 Sandbag Hang Cleans

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

*wear ruck entire workout

Scoring= chipper for time

06.22.2024 "COLE"

5 ROUNDS:

50 Ruck Step-Ups (total)

25 Overhead Ruck Sit ups

5 Ruck Get-ups

Rx: 30/20 lb Ruck

Scoring= for time

06.21.2024 "HENRY"

5 ROUNDS:

400m Ruck with Sandbag only

30 Sandbag Zercher Squats

20 Sandbag Shoulder to Shoulder Press

10 Burpee Sandbag Lateral Hop

Rx: Sandbag 60/40lb 

Scoring= for time

06.20.2024 "DAN"

5 ROUNDS:

12 Ruck Push-Ups

12 Lateral Sandbag Tosses

50-40-30-20-10 Flutter-kicks (4ct, slick)

*flutter kicks go down in reps each round

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

Scoring= for time

06.18.2024 "CAMERON"

5 ROUNDS:

15 Sandbag Bent Over Rows

15 Sandbag Overhead Press

15 Ruck Russian Twists (each side)

100m Farmers Carry w/ Sandbag & Ruck

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

Scoring= for time

06.17.2024 "TORRES"

5 ROUNDS:

8 Sandbag Power Cleans

16 Sandbag Walking Lunges (total)

100m Sandbag Overhead Carry

Rx: 60/40lb Sandbag

Scoring= for time

06.15.2024 "SANDBAG GONE BAD"

3 Rounds for Total Reps

60# Sandbag

Min 1 - Max Reps Bear Crawl Drag

Min 2 - Max Reps Sumo Deadlift to High Pull

Min 3 - Max Reps Clean & Jerk

Min 4 - Max Reps Thrusters

Min 5 - REST

Finisher:

500m Run + 12 Burpees over the Sandbag

400m Run + 12 Burpees over the Sandbag

300m Run + 12 Burpees over the Sandbag

200m Run + 12 Burpees over the Sandbag

100m Run + 12 Burpees over the Sandbag

Rx: 60/40lb Sandbag

Scoring= total reps for 3 rounds

06.14.2024 "UNILATERAL CHIPPER"

30-20-10

Jumping Pull-ups or Sandbag Bent Over Rows

Right Leg Only Step-Ups

Left Leg Only Step-Ups

Push-ups (hands on the box)

Right Leg Only Bulgarian Split Squats

Left Leg Only Bulgarian Split Squats

Rx: 40/30lb Ruck

Intermediate: 30/20lb Ruck

Scoring= for time

06.13.2024 "DEVIL-BEAR-SHUTTLE"

1-2-3-4-5-6-7-8-9-10

Sandbag Devil Press

Sandbag Bear Complex

*80m Shuttle run each round

Rx: 60/40lb Sandbag

Scoring= for time

06.11.2024 "SANDBAG SQUAT INTERRUPTION"

200 Sandbag Squats For Time

*Every Minute on the Minute 3 Burpees over the Sandbag Interruption

**Workout starts with 3 Burpees over the Sandbag

Rx: 60/40lb Sandbag

Scoring= for time