04.18.2024 "CLASSIC HURT"

1 ROUND:

21 Sandbag Thrusters

21 Burpees with hop over sandbag

15 Sandbag Thrusters

15 Burpees with hop over sandbag

9 Sandbag Thrusters

9 Burpees with hop over sandbag

15 Sandbag Thrusters

15 Burpees with hop over sandbag

21 Sandbag Thrusters

21 Burpees with hop over sandbag

Rx: Sandbag 60/40 lbs

Scoring= for time

04.16.2024 "MARTIN"

4 ROUNDS:

400m Ruck

25 Ruck Swings

20 Ruck Goblet Squats

15 Ruck Push Ups

Rx: Ruck 30/20 lbs

Scoring= for time

04.15.2024 "BARENSTEIN 2"

5 ROUNDS:

10m Bear Crawl with Sandbag Drag

10 Sandbag Lunges (EACH LEG)

10 Sandbag Power Cleans

Rx: Sandbag 60/40 lbs

Scoring= for time

04.13.2024 "SATURDAZE"

5 ROUNDS:

10 Push-Up with Sandbag Drag

10 Burpee with Lateral Hop Over Sandbag

10 Sandbag Deadlifts

10 Sandbag Hang Squat Cleans

200m Fast Run (slick/unweighted)

Cash Out: (not for time)

50 Single Leg V- Ups (total)

50 Russian Twists (each side, slick)

Rx: Sandbag 60/40 lbs

Scoring= 5 rounds for time

04.12.2024 "BRING A FRIEND FRIDAY"

4 mile Ruck with a Friend (human or pet)

You pick the load

04.11.2024 "FHUNDO"

100 Sandbag Bent Over Rows

100 Sandbag Back Squats

100 Push Ups (slick/unweighted)

100 Ruck Walking Lunges (total)

100 Ruck Overhead Leg Raises

100m Farmers Carry (Ruck + Sandbag)

100m Ruck Side Shuffle

Complete 100 reps of each exercise but you can partition however you would like. 

For example 10 rounds of 10 reps each, 2 rounds of 50 reps each or 100 reps each straight through.

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

Scoring= for time

04.09.2024 "GOOD, BAD & UGLY"

1 Mile Ruck

1 minute Med Ball Bear Hug Hold (wear ruck)

400m Ruck + Med Ball Carry

40 Ruck Swings

1 minute Med Ball Bear Hug Hold (wear ruck)

1 Mile Ruck

Rx: Ruck 30/20 lb, Med Ball 100/80 lb 

Scoring= for time

04.08.2024 "IN THE BAG"

Buy In: 400 Sandbag Shuffle

20 min AMRAP:

20 Sandbag Front Squats

1 minute Sandbag Overhead Hold

20 Sandbag Clean & Front Toss

1 minute Sandbag Wall Sit

Cash Out: 400m Sandbag Shuffle

Rx: Sandbag 60/40 lbs

Scoring= total rounds + reps in 20 minutes

*each minute hold counts as 1 rep

04.06.2024 "LANCER"

4 ROUNDS:

100m Ruck Walking Lunges

30 Ruck Push-ups

20 Ruck Overhead Flutter Kicks (4 count)

10 Sandbag Deadlifts

Rx: Ruck 30/20 lbs, Sandbag 80/60 lbs

Scoring= for time

04.05.2024 "JOHNSTON"

BUY IN: 50 Lateral Burpees over Sandbag or Ruck (Slick/Unweighted)
2 ROUNDS:

800m Ruck

400m Ruck Suitcase Carry

CASH OUT: 50 Lateral Burpees over Sandbag or Ruck (Slick/Unweighted)

Rx: 30/20 lbs

*if you want an extra challenge add some weight to your ruck

**burpees are unweighted 

Scoring= for time

04.04.2024 "CHEQUE"

12 ROUNDS:

50m Ruck Shuffle Run

50m Sandbag + Ruck Run

6 Sandbag Bear Complex (no ruck)

8 Superman’s (Slick/ No Weight)

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

Scoring= for time

04.02.2024 "COOKIE"

6 ROUNDS:

50 Ruck Step Ups (total)

25 Overhead Ruck Sit ups

5 Ruck Get-ups

Rx: Ruck 30/20 lbs

Scoring= for time