11.30.23 “I am up, he sees me, I am down”
FOR TIME:
75 Burpee Sandbag Ground to Overhead with hop over SB
*You can also scale this down to a burpee with SB swing. If you use a ruck instead of a sandbag, do not drop it from overhead.
Men: 60lb Women: 40lb
11.28.23 “PUSH, PULL, KICK”
Buy in: Ruck 1600 meters
10 min AMRAP:
10 Ruck Shoulder Press10 Ruck Bent Over Rows
10 Ruck Flutter Kicks (4 ct)
Cash out: Ruck 1600 meters
Don’t have a Rucker, grab a Sandbag and get to work
11.27.23 “RUN, WALK, CRAWL”
5 Rounds:400m Sandbag Run
20 Walking Sandbag Lunges
10 Bear Crawl pull through(s)
11.25.23 “PEACOCK PARADISE”
Get as far as possible in 10 minutes…
1 SB Deadlift
1 SB Hang Squat Clean
1 SB Push Press
2 SB Deadlift
2 SB Hang Squat Clean
2 SB Push Press
3 SB Deadlift
3 SB Hang Squat Clean
3 SB Push Press
…keep adding 1 rep per movement per round
Programmed by Street Parking
11.24.23 “RUCKED UP”
600m Ruck Run
When clock hits 5:00…
8 Rounds:
20 sec Ruck Squats
10 sec Rest
When the clock hits 9:00…
600m Ruck Run
Extra Challenge: Increase to 800m Runs
Programmed by Street Parking
11.23.23 “NOWHERE TO HIDE”
12 MIN AMRAP:
8 Sandbag Burpees w/ OH Press
16 SB Box Step Overs
Or 16 SB Walking Lunges
Extra Challenge: Increase to 12 Burpees
Programmed by Street Parking
11.21.23 “PUSH’EM OVER”
5 ROUNDS:
18 SB Supine Toe Touch
8 SB Push-up +
Lateral Drag
12 SB Over Shoulder
8 SB Push-up +
Lateral Drag
Rest 1 min between rounds
Programmed by Street Parking
11.20.23 “MIRAGE”
40 SB Lungesters
Every minute on the minute (starting at 1:00)
15 SB Hop Overs
When you hit 40 reps:
800m Ruck Run
Extra Challenge: Increase to 50 Lungesters + 20 Hop Overs
Programmed by Street Parking
11.18.23 “FRANISH”
21-15-9-6
Sandbag Thrusters
Sandbag Bent Over Rows
Burpee Over Sandbag
11.17.23 "PICK YOUR POISON"
10 Rounds:
20 Sandbag or Ruck Floor Press
20 Sandbag or Ruck Sit-Ups
50m Sandbag or Ruck Overhead Carry
11.16.23 "RUNNING SB DT"
5 Rounds:
12 Sandbag Deadlifts
9 Sandbag Hang Cleans
6 Sandbag Overhead Press
400m Sandbag Run/Shuffle/Walk
11.14.23 "RANGER PANTIES in a WOD"
6 Rounds:
100m Sandbag Suitcase Carry (wear ruck)
10 Ruck Push Ups
10 Sandbag Plank Pull Throughs (wear ruck)
11.13.23 "SANDBAG SWAP"
6 Rounds:
5 minutes Sandbag Ruck (ruck + sandbag)
5 minutes Recovery Ruck (ruck only)
11.11.23 “CHAD1000x”
In Support of Veteran Mental Health
All proceeds of the CHAD 1000X fundraiser will go to support VeteranMental Health Initiatives through The Step Up Foundation which, in
conjunction with Sara Wilkinson, will provide financial support to
other nonprofits dedicated to Veteran Mental Health initiatives.
The Workout:
1,000 box step-ups completed as a team, partner, or individual for time.
3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20" box for step-ups.
11.10.23 “3 Miler”
3 Mile Ruck (you pick the load)
11.9.23 “RUCK OFF”
6 ROUNDS:
20 Ruck Swings
15 Ruck Pressed Flutter Kicks (4ct)
10 Ruck Single Arm Push Press (each)
200m Ruck Single Arm OH Carry (switch arms at 100m)
11.7.23 “RUCK CINDY”
20 MINUTE AMRAP:
5 Pull-Ups or SB Bent Over Rows
10 Ruck Push-Ups
15 Ruck Squats
AMRAP = As Many Rounds As Possible
11.6.23 “SANDBAG SCARS”
20 SB Front Toss
25 SB Front Rack Reverse Lunges (total)
30 SB Deadlifts
800m SB Suitcase Carry (switch hands as needed)
30 SB Deadlifts
25 SB Front Rack Reverse Lunges (total)
20 SB Front Toss
*Spice it up by wearing your ruck!
11.4.23 “HOTSHOTS 19”
6 ROUNDS:
30 Air Squats (slick)19 SB Power Cleans
7 Strict Pull-Ups or KB Single Arm Bent Over Rows (each)
400 meter Run (Ruck Optional)
Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.
11.3.23 “5 MILER”
5 Mile Ruck For Time (carrying your baseline weight)
11.2.23 “GUNSLINGER”
BUY IN: 400m Farmers Carry
5 Rounds:
10 SB Floor or Bench Press
10 Tempo Tricep Push Ups (3-1)
10 SB Hang Cleans
10 SB Strict OH Press
10 SB Bent Over Rows
CASH OUT: 400m Farmers Carry
