05.21.2024 "RUCKED"

Buy In: 1 minute Ruck Plank

20 min AMRAP:

100 Ruck Swings

80 Ruck Lunges (total)

60 Ruck OH Leg Raises

40 Ruck Thrusters

20 Burpees (slick)

Cash Out: 1 minute Ruck Plank

Rx: Ruck 30/20 lbs

Scoring= total rounds + reps in 20 minutes

05.20.2024 "MURPH PREP "

800m Run

60 Squats

40 Sandbag Bent Over Rows

20 Push-Ups

400m Run

60 Squats

40 Sandbag Bent Over Rows

20 Push-Ups

800m Run

60 Squats

40 Sandbag Bent Over Rows

20 Push-Ups

Optional: Wear Ruck or Vest, choose the one that you plan to wear for Murph later this month. 

If you plan to do it unweighted/slick then do this workout unweighted/slick.

Scoring= for time

05.18.2024 "SPICY"

Buy In: 1 MIle Ruck (ruck only)

5 ROUNDS:

15 Sandbag Deadlifts

15 Sandbag Hang Cleans

15 Sandbag Shoulder to Overhead

Cash Out: 1 Mile Ruck (ruck only)

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

Optional: wear ruck for the 5 Rounds

Scoring= for time (including 1 mile rucks)

05.17.2024 "SAND BALLIN"

50 ft Med Ball Shoulder Carry (right)

50 ft Med Ball Shoulder Carry (left)

50 Med Ball Over Shoulder

50 Med Ball Squats

50 Tricep Push-Ups on Med Ball

50 ft Med Ball Shoulder Carry (right)

50 ft Med Ball Shoulder Carry (left)

Rx: 100/80 lb Med Ball

Scoring= for time

05.16.2024 "TARGET"

20 min AMRAP:

20 Sandbag Bear Crawl Drags Forward

20 Sandbag Bear Crawl Drags Backwards

20 Sandbag Lateral Toss

20 Sandbag Overhead Leg Raises

Rx: Sandbag 60/40 lb

Scoring= total rounds plus reps 

05.14.2024 "CAMO"

3 ROUNDS:

5 Sandbag Z- Press

20 Sandbag Alternating Reverse Lunges

200m Suitcase Carry

8 min AMRAP

Increasing reps 2, 4, 6, 8, etc...

Sandbag Thrusters

Sandbag Power Clean

Rx: Sandbag 60/40 lbs

*may need to use a lighter sandbag for the Z press to keep proper form

Scoring= total reps completed in 8 minutes

05.13.2024 "MURPH PREP"

10 min AMRAP

200m Ruck/Run

20 Sandbag Bent Over Rows
10 min AMRAP

200m Ruck/Run

20 Push-Ups
10 min AMRAP

200m Ruck/Run

30 Squats

Wear Ruck or Vest

Choose the one that you plan to wear for Murph later this month. 

If you plan to do it unweighted/slick then do this workout unweighted/slick.

Scoring= for time

05.11.2024 "20 Minute FARMERS CARRY"

Farmers Carry for Distance for 20 minutes.

10 minutes out and 10 minutes back.

Every time you drop the weight perform 5 Burpees.

You pick the load.

It can be an uneven farmers carry with two different weights, just make sure you alternate hands throughout.

Scoring= total distance AND total number of burpees performed.

05.10.2024 "LOWER STRENGTH"

BUY IN: 1 minute Sandbag Wall Sit
4 ROUNDS:

10 Single Leg KB Hip Thrusts (each)

10 Single Leg KB Deadlifts (each)

10 KB Cossack Squats (each)

4 ROUNDS:

10 Sandbag Pause Front Squats (1 ct pause at bottom)

10 Sandbag Static Lunges (each leg)

10 Sandbag Step-Ups (each leg)

CASH OUT: 1 minute Sandbag Wall Sit

You pick the load for each exercise. 

Should be challenging but with good form throughout. 

Scoring= for quality

05.09.2024 "20 minute MED BALL CARRY"

Carry a Sand Med Ball for Distance for 20 minutes.

10 minutes out and 10 minutes back.

Every time you drop the ball perform 10 Tricep push-ups with your hands on the ball.

Rx: Med Ball 100/80 lb

Scoring= total distance AND total number of push-ups performed. 

05.07.2024 "UPPER STRENGTH"

BUY IN: Accumulate a 2 minute Plank Hold (minimal breaks)

4 ROUNDS:

10 KB Single Arm Strict Press (each)

15 KB Upright Row

20 KB Plank Pull Throughs (total)

4 ROUNDS:

10 KB Single Arm Curl (each)

15 KB Overhead Tricep Extension

20 Plank-Ups (total)

BUY IN: Accumulate a 2 minute Plank Hold (minimal breaks)

You pick the load for each exercise. Should be challenging but with good form throughout. 

Scoring= for quality

05.06.2024 "MURPH PREP"

3 ROUNDS:

400m Ruck

30 Sandbag Bent Over Rows

3 ROUNDS:

400m Ruck

30 Push-Ups

3 ROUNDS:

400m Ruck

30 Squats

Wear Ruck or Vest, choose the one that you plan to wear for Murph later this month. 

If you plan to do it unweighted/slick then do this workout unweighted/slick.

Scoring= for time