09.19.24 "5 MILE RUCK"

5 Mile Ruck Increasing Pace 30 sec each mile

Rx: Ruck 30/20

*Pace yourself, if you go out too fast on the first mile, you’ll really pay for it later.

09.17.24 "SINS OF OUR FATHERS"

10 Rounds:

100’ Sandbag Zercher Carry

10 Sandbag Deadlifts

5 Burpees

100’ Farmers Carry

Rx: Sandbag 60/40
Heavy option 80/60

09.16.24 "OGRE"

50 Medball Ground To Overhead For Time

Rx - 60/40

Rx + - 80/60
*Spice it up by wearing a Ruck or Weight Vest

09.14.24 "BUDDY WOD"

22 minute AMRAP:
22 Burpees over ruck/sandbag

22 Ruck or Sandbag Swings

22 Ruck or Sandbag Overhead Press

22 Ruck or Sandbag Zercher Reverse Lunges (total)

*split reps evenly and only one person working at a time.

**one person using the ruck and one person using the sandbag, switch gear each round

Cash Out: 2.2 mile Ruck passing ruck and sandbag off to one another

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

*Buddy workout for Suicide Awareness Month

Scoring=

rounds + reps

time for the 2.2 miles

09.13.24 "TIMED 5K"

5k Ruck (3.1 Miles) For Time
*walk, shuffle or run

Rx: Ruck 30/20 lbs 

Scoring= for time

09.12.24 "KETTLEBALLIN"

5 ROUNDS:
10 Single Leg KB RDL (each leg)

100 ft Single Arm KB Overhead Carry (switch half way)

15 Single Arm KB Bent Over Row (each)

50 KB Seated Russian Twists (total)

20 Alternating KB Hang Clean & Press (total)

100ft Suitcase Carry (switch half way)

Pick a challenging weight, keep good form throughout. Can use a ruck if you do not have a kettlebell. 

Scoring= for completion

09.10.24 "9/11 TRIBUTE"

Buy In:

2001 meter Ruck
9 ROUNDS:

11 Push-Ups (slick)

11 Sandbag Thrusters

Cash Out: 2001 meter ruck

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

Push-ups are slick (unweighted)

*If you want to spice it up wear ruck for entire workout.

Scoring= for time

09.09.24 "GUNS LOADING"

40-30-20-10

Ruck Curls

Ruck Overhead Tricep Extensions

Ruck Sit Ups
100ft Bear Crawl after each set (slick)

Rx: 30/20 lb Ruck 

Increase or decrease weight as needed to make it challenging with good technique.

Scoring= for time

09.07.24 "THE LONG WALK"

4 ROUNDS:

400m Farmers Carry (wear ruck)

200m Ruck Walking Lunges

Rx: Ruck 30/20 lbs

Carry what you have for the farmers carry. Can be uneven carry with 2 different weights. Make it challenging!

Scoring= for time

09.06.24 "VEST UP"

20 minute AMRAP:

2-4-6-8-10-12...

Push-Ups

Sandbag Deadlifts

Sandbag Hang Cleans

Sandbag Bent Over Rows

Rx: Weight Vest 20/14 lbs, Sandbag 60/40 lbs

*Increase reps by 2 each round

*Wear vest for entire workout

Scoring= rounds + reps

09.05.2024 "BALL OF FUN" 

1 - 10:

Med Ball Over Shoulder

Med Ball Squats

50ft Med Ball Bear Hug Carry after each set

*Complete 1 rep of both movements

*50ft bear hug carry

*2 reps of both movements

*50ft bear hug carry and continue increasing by one rep until you reach 10 reps of each movement and a 50ft bear hug carry.

Rx: Med Ball 100/80 lbs

Intermediate: 80/60 lbs

Scaled: 60/40 lbs

Scoring= for time

09.04.24 "ONLY TAKES A MINUTE"

4 ROUNDS:

1 minute Sandbag Clean & Press

1 minute V-Ups

1 minute Burpee Over Sandbag

1 minute Sandbag Ruck

1 minute Rest

Rx: Sandbag 60/40 lbs

Scoring= total reps *sand bag ruck = 1 Rep