03.15.2024 "400"

4 ROUND:

400m Sand Med Ball Carry (no ruck)

400m Ruck Run

*every time you drop the med ball 20 air squats (slick)

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

you do not need to do 20 air squats at the end of the 400m

Scoring= total time

03.14.2024 "CASH"

Buy In: 400m Sandbag Zercher Carry

3 ROUNDS:

30 Sandbag Deadlifts

30 Sandbag Shoulder to Shoulder

30 Ruck Push-Ups

Cash Out: 1 mile Ruck

Wear ruck for entire workout

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

Scoring= total time

03.12.2024 "0100"

5 ROUNDS:

20 Single Arm KB Sit-Ups (total)

20 Russian KB Swings

20 KB Goblet Squats

20 Plank KB Pull Through (total)

20 KB Front Rack Walking Lunges (total)

Pick KB weights that are challenging with good technique

Scoring= for quality & completion (no time)

03.11.2024 "311"

10 MIN AMRAP:

3 Sandbag Get Ups (each side)

11 Sandbag Clean & Press

25 ft Reverse Bear Crawl Sandbag Drag

Rest 2 Minutes

10 MIN AMRAP:

3 Sandbag Over Shoulder (each side)

11 Sandbag Squat Cleans

25 ft Forward Bear Crawl Sandbag Drag

Rx: 60/40 lb Sandbag

Scoring= Number of Rounds + Reps in each AMRAP

25 ft bear crawl count as 1 rep

03.09.2024 "FINALE"

20 Minute AMRAP:

300 meter Run

10 Sandbag Deadlifts

50 Lateral Hops over Sandbag

Rx: 100/80 lb Sandbag

Scale down weight if needed to keep quality form throughout

Scoring= Total reps in 20 minutes

Every 10 meters = 1 rep, so there are a total of 90 possible reps each round

03.08.2024 "RUCK & CORE"

5k (3.1 miles) Ruck for Time

Into...

3 ROUNDS: (for completion)

20 Ruck Sit-Ups

20 Ruck Flutters (4 count)

20 Ruck Russian Twists (2 count)

Rx: 30/20 lb Ruck

Scoring= 5k time

03.07.2024 "DELTA DOUBLE"

2 ROUNDS:

20 Push-Ups

20 Ruck Swings

20 Sandbag Bent Over Rows

20 Sandbag Hang Clean & Press

20 Sandbag Lateral Toss

200m Sandbag Suitcase Carry

Rx: Wear a weight vest for entire workout. Switch hands as needed on the suitcase carry.

60/40 lb Sandbag and Ruck 30/20 lb

Scoring= for time

03.05.2024 "ELEVATED ECHO"

10 minutes Elevation or Stair Ruck

100m Ruck Overhead Carry

100 Ruck Step- Ups

100m Ruck Overhead Carry

100 Ruck Step- Ups

10 minutes Elevation or Stair Ruck

Rx: 30/20 lb Ruck 

Scoring= for completion

03.04.2024 "FIFTY FOXTROT"

Buy In: 400m Sandbag Run

50 Sandbag Seated Press

50 Sandbag Over The Shoulder

50 Burpees Over The Sandbag

50 Sandbag Lunges (total)

Cash Out: 400m Sandbag Run

Rx: 60/40 lb Sandbag

Scoring= total time

03.02.2024 "24.1 GORUCK Version"

FOR TIME:

21 kettlebell snatches, arm 1

21 lateral burpees over kettlebell

21 kettlebell snatches, arm 2

21 lateral burpees over kettlebell

15 kettlebell snatches, arm 1

15 lateral burpees over kettlebell

15 kettlebell snatches, arm 2

15 lateral burpees over kettlebell

9 kettlebell snatches, arm 1

9 lateral burpees over kettlebell

9 kettlebell snatches, arm 2

9 lateral burpees over kettlebell

Rx: 53/35 lb Kettlebell 

Scaled: 35/23 lb Kettlebell 

Scoring= for time

03.01.2024 "SHANNON"

35 min AMRAP:

1 min Sandbag Deadlift Hold

16 Burpees

200m Run

19 Sandbag Thrusters

Wear a weight vest (20/14 lb) for entire workout

Sandbag weight 60/40 lb

Sandbag Deadlift Hold counts as 1 rep

In honor of Navy Chief Petty Officer Shannon M. Kent, 35, was stationed at the Fort Meade Army installation. She was one of four Americans killed by a suicide bomber in Syria on January 16, 2019. On her fifth combat deployment, she was assigned to a Navy unit that supports the National Security Agency and military Special Operations forces.

Kent’s fellow comrades created and named the workout “Shannon” in her honor. This rigorous 35-minute workout included some of her favorite exercises: burpees, running, and thrusters. Each minute of the Shannon workout celebrates one year of her life. She is survived by her husband and two children.

GORUCK friend and veteran journalist Marty Skovlund Jr. teamed up with Joe Kent to tell the story of this extraordinary human in the new book Send Me: The True Story of a Mother at War.

Scoring= total rounds + reps

02.29.2024 "THE FARMER"

20 Med Ball Cleans

400m Kettlebell Farmer Carry

400m Med Ball Bear Hug Carry

20 Med Ball Cleans

Rx: Med Ball 100/80 lb & Kettlebells 53/35 lb

For the Farmer Carry you can use Jerry Cans, Rucks, Sandbags or whatever you have available. 

Scoring= for time