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

08.13.2024 "PICK YOUR POISON"

10 ROUNDS:

20 Sandbag or Ruck Floor Press

20 Sandbag or Ruck Sit-Ups

50m Sandbag or Ruck Overhead Carry

You pick gear and weight!

Scoring= for time

08.12.2024 "HEAVY RUCK"

3 mile Heavy Ruck

Rx: Ruck 45lb/30lb

*this ruck should be 10-15lbs heavier than your standard weight you carry

08.10.2024 "CHAD WITH A TWIST"

500 Box Step Overs

Rx: 20/14lb Weight Vest or Ruck

Scaled: Slick (unweighted) or some reps with weight and some without

08.09.2024 "SANDBAG CLEAN UP"

5 Sandbag Power Cleans

400m Ruck

10 Sandbag Power Cleans

400m Ruck

20 Sandbag Power Cleans

400m Ruck

20 Sandbag Power Cleans

400m Ruck

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

*wear ruck for entire workout

Scoring= for time

08.08.2024 "LUNGING CINDY"

20 min AMRAP:

10 Sandbag Bent Over Rows

10 Ruck Push-ups

15 Ruck Squats

30 Ruck Lunges (total)

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

Scoring= rounds and reps

08.06.2024 "KETTLEBEAR"

4 ROUNDS:

20 Reverse Bear Crawl Sandbag/KB Drag (total)

20 Single Arm KB Floor Press (each arm)

20 KB Floor Press

20 Single Arm KB Clean & Press (total)

4 ROUNDS:

20 Single Leg V-Ups

20 second Hollow Body Hold

You pick your weight to keep challenging with good form.

Scoring= for completion

08.05.2024 "OVER THE HILL"

50 Ruck Box Step-Ups (total)

50 Sandbag Lateral Throws

50 Sandbag Swings

50 Ruck Walking Lunges (total)

50 Sandbag Push Press

50 Ruck Good Mornings

50 Ruck Thrusters

50 Ruck Leg Lifts

50 Burpees (slick)

50 Lateral Hops over Sandbag (total, no ruck)

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

Scoring= for time

08.03.2024 "THE 13"

Part 1:

13 min AMRAP-

13 Sandbag Man Makers

13 Ruck Lunges (each leg)

Immediately after Ruck 1 Mile

Part 2:

At the 30min Mark (you have a time hack)
13 min AMRAP-

13 Sandbag Get-ups

13 Ruck Push-ups

Immediately Ruck 1 Mile

Rx+: Sandbag 80/60lb, Ruck: 45/30lb

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

Scaled: Sandbag: 40/20lb, Ruck: 20/10lb

Honoring the 13 Troops killed during the final days and withdrawal from Afghanistan.

08.02.2024 "OVER IT"

30 Sandbag Overhead Leg Raises

30 Burpees Over Sandbag

30 Sandbag Over Shoulder

20 Sandbag Overhead Leg Raises

20 Burpees Over Sandbag

20 Sandbag Over Shoulder

10 Sandbag Overhead Leg Raises

10 Burpees Over Sandbag

10 Sandbag Over Shoulder

Rx: Sandbag 60/40 lbs

Scoring= for time

08.01.2024 "RUCK N ROLL"

4 Rounds:

10 Ruck Cossack Squats (each leg)

20 Ruck High Pull

100m Single Arm Ruck Overhead Carry (switch arms half way)

20 Ruck Front Raise

10 Ruck Bulgarian Split Squats (each leg)

Rx: Ruck 30/20 lbs

Scoring= for completion (not for time)