11.28.24 "SANDBAG HUSTLE"

BUY IN:

800m Ruck + Sandbag
3 ROUNDS:

20 Sandbag Deadlifts

15 Sandbag Plank Pull Throughs (total)

10 Sandbag Get - Ups
CASH OUT: 800m Ruck + Sandbag

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

Scoring= for time

11.26.24 "KETTLEBELLIN"

4 ROUNDS:
10 Kettlebell Power Clean & Press Right

10 Kettlebell Power Clean & Press Left

10 Kettlebell Single Arm Front Rack Reverse Lunges Right

10 Kettlebell Single Arm Front Rack Reverse Lunges Left

10 Kettlebell Single Arm Sit Up Right

10 Kettlebell Single Arm Sit Up Left

20 Alternating Kettlebell Halos

You chose the weight you use for each movement.

score= for completion

11.25.24 "JUST JERRY"

20 minute AMRAP:
100m Jerry Can Farmer Carry

10 Jerry Can Bear Hug Squats

100m Jerry Can Right Hand Suitcase Carry

10 Burpees

100m Jerry Can Left Hand Suitcase Carry

Rx: 55/45lb Jerry cans

Scoring= rounds + reps in 20 minutes

*each 100m carry counts as 1 rep

11.23.24 "HEAVY BAG"

1-10 Sand Med Ball Over Shoulder

Tricep Push Ups on Ball x2 (2, 4, 6, 8...)

Rx: Med Ball 100/80

Scoring= for time

11.22.24 "SAND BAG"

21-15-9

Sandbag Power Clean Burpee Over Sandbag
Into...
15-12-9

Sandbag Squat Clean

100m Sandbag Overhead Carry

*complete the overhead Cary after each set of squat cleans

Expert: Sandbag 80/60

Rx: Sandbag 60/40 

Scaled: Sandbag 40/20

Scoring= for time

11.21.24 "BAG OF BRICKS"

1 mile Heavy Ruck For Time

Rest 5 minutes
1 mile Heavy Ruck For Time
*On your second ruck, try to beat the time it took you to complete the 1st mile ruck.

*This can be a fast walk, shuffle, or run

Rx: 45/30 (if this is your baseline weight then add a little more.)

Scoring= 2 scores, one for each mile

11.19.24 "DIRT BAG"

30-20-10-20-30

Bear Crawls

Sandbag Drags

Sandbag Pressed Flutter Kicks (4ct)

Alternating Offset Push Ups (total)
*each drag counts as one rep on the bear crawls

Rx: Sandbag 60/40 

Scoring= for time

11.18.24 "ROLLER BAG"

3 Rounds:
200m Ruck + Med Ball Carry 20 Ruck OH Strict Press

20 Ruck Rows (each arm)
3 Rounds:
200m Ruck + Med Ball Carry

20 Single Leg V-Ups

20 second Hollow Body Hold

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

*scale weight or use sandbag if needed

Scoring= for time

11.16.24 "CHAD1000X"

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.

Scoring= for time

11.15.24 "3 MILER"

3 Mile Ruck

You pick the load

Scoring= for time

11.14.24 "CORE CONTROL"

2 Rounds:

800m Ruck

50 Single Leg V-Ups (slick)

25 Plank Ups (slick)

800m Ruck

50 Sit Ups (slick)

1 min Plank Hold (ruck optional)

Rx: Ruck 30/20 lbs

Score= for time

11.12.24 "SANDBAG SWAP"

6 Rounds:
5 minutes Sandbag Ruck (ruck + sandbag)
5 minutes Recovery Ruck (ruck only)

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

Scoring= for completion