07.13.2024 "HIGH-RISE"

20 MINUTE EMOM
Minute 1: Alternating Box Step Ups w/ a Sandbag
Minute 2: Plank Sandbag Pull Through
Minute 3: Sandbag Front Squats
Minute 4: REST

Rx: Sandbag 60/40 lbs, Box 24”/20”
Extra: Wear a Ruck

Scoring= 

Total Reps: each step up and pull through counts as 1 rep

07.12.2024 "5 AFTER MIDNIGHT"

5 ROUNDS
100m Sandbag Suitcase Carry (Right)
100m Sandbag Suitcase Carry (Left)
10 Sandbag Thrusters
10 Sandbag Over The Shoulder
100m Sandbag Suitcase Carry (Right)
100m Sandbag Suitcase Carry (Left)
Rest 1min Between Rounds

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

Scoring= for time

07.11.2024 "FREQUENT FLYER"

10 ROUNDS w/ Weight Vest
6 Sandbag Facing Burpees
12 Sandbag Deadlifts

Rx: Sandbag 80/60 lbs

Scoring= for time

07.09.2024 "REKINDLE"

6 MIN AMRAP:
10 Sandbag Clean and Press
15 Sandbag Back Squats
Rest 3 minutes then:
Take AMRAP score (rounds + reps) from part 1 and repeat for time

Rx: Sandbag 60/40 lbs
Extra: Wear a Ruck or Vest

Scoring= 

Part 1: Rounds + Reps

Part 2: Time

07.08.2024 "HOOK N’ LADDER"

Buy In: 800m RUN

1 Sandbag Row

2 Sandbag Shoulder to Overhead
2 Sandbag Rows

4 Sandbag Shoulder to Overhead
3 Sandbag Rows

6 Sandbag Shoulder to Overhead

*Continue adding 1 row and 2 shoulder to overhead every round until you’ve reached 10 sandbag rows and 20 sandbag shoulder to overhead (10 rounds).
Into:

Cash Out: 800m Run

Rx: Sandbag 60/40 lbs
Extra: Wear a Ruck or Vest

Scoring= for time

07.06.2024 "ARMAGEDDON"

Buy In: 50 Push-ups (slick)
6 Rounds:

10 Sandbag Skull Crushers

10 Sandbag Floor Press

10 Sandbag Strict Overhead Press

10 Sandbag Bicep Curls

10 Sandbag Bent Over Rows

Cash Out: 50 Push-ups (slick)

Grab a sandbag or sand kettlebell that is challenging but doable for you.

Scoring= for completion

07.05.2024 "ELEVATION RUCK"

20 Minutes of Climbing stairs, box step - ups or rucking hills

Rx: 30/20lb Ruck

Scoring= for completion

07.04.2024 "CAPTURE THE FLAG"

4 Mile Ruck

After each mile complete: 13 Ruck Push-Ups & 50 Ruck Squats

Expert: 45/30 lb

Rx: 30/20 lb

Intermediate: 20/10 lb

Beginner: 10 lb or just throw your water bottle in your ruck!

Our “Capture the Flag” workout embodies the flag and pays tribute with 4 miles in honor of the 4th of July, 13 reps for the original colonies (stripes), and an additional 50 reps representing the states of the Union (stars).

Scoring= total time to complete 4 miles, 52 ruck push-ups & 200 ruck squats

07.02.2024 "CORE BURN"

4 ROUNDS:

1 min Plank Hold (ruck optional)

50 Seated Ruck Russian Twist (total)

50 Ruck Pressed Lying Leg Raises

50 Mountain Climbers (4 count, slick)

Rx: 30/20 lb Ruck

Scoring= for completion

07.01.2024 "TOP TEN"

8 ROUNDS:

100m Sandbag Shuffle/Run

10 Sandbag Russian Swings

10 Sandbag Bent Over Rows

10 Sandbag Front Squats

Rx: Sandbag 60/40 lb

Scoring= for time

06.29.2024 "5 MILE RUCK"

5 Mile Ruck

Rx: 30/20 lb Ruck

Scoring= for time

06.28.2024 "FARMER"

800m Farmer Carry

*every time the weight touches the ground complete 20 Goblet Squats

CASH OUT: 400m Walking Lunges (slick/unweighted)

You pick two weights that are challenging for you. Can be 2 different weights, just switch out as needed.

Scoring= Total time to complete 800m Farmer Carry