02.27.2024 "INVESTED"

Buy In: 400m Run

10 ROUNDS:

10 Push Ups

10 Bulgarian Split Squats (each leg)

10 Sandbag Push Press

10 Tempo Squats (1 count pause at the bottom)

Wear a weight vest for all movements. 

You pick the weight. 

To scale push-ups elevate the hands to a curb, box or wall. 

The higher the hands the easier the push-up. 

Scoring= for completion / quality reps

02.26.2024 "THE PAPERMAN"

2-mile ruck with Ruck and Sandbag

Then 15-20-17 reps of the following, ruck on:

Sandbag Clean and Press

Sandbag Rows

Sandbag Over the Shoulder

Sandbag Deadlift

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

In honor of Walter Edwin Scott JR, gunned down in the early morning hours of February 15th, 2017, in uptown Charlotte, NC, during an attempted robbery.

Before Wes fell, he returned fire, striking his attacker, resulting in the suspected being apprehended. Most knew Wes Scott as “The Paperman,” as an Advanced State Constable who worked drug interdiction with York County Sheriff’s Office.

Scoring= for time

02.24.2024 "STRUCTURE"

4 ROUNDS:
100’ Sand Jerry Can Suitcase Carry 55/45 (L-R)

100’ Single Arm Sand KB Overhead Carry 53/35 (L-R)

30 Sand KB Russian Twists total (53/35)

1 Sand Med Ball Over Shoulder + 30’ Hug Carry + 1 Sand Med Ball Over Shoulder + 30' Hug Carry (100/80)

20/16 Cal Bike or 200m Sandbag Run

Scoring= for time

02.23.2024 "DO IT FOR THE PUMP"

30-20-10 (not for time)

Sandbag Curls
Sandbag Push Press
Sandbag Reverse Lunge (each)
Sandbag Single Arm Row (each) (L-R)
Sand KB Single Arm Bench Press (each) (L-R)

Pick weights for each movement that is challenging while keeping good form 

Scoring= for completion

02.22.2024 "IT WILL END"

200m Tombstone Carry 175/100

200m Sand Jerry Can Carry 55/45
*every break run 200m

Sub heavy sandbag or sand med ball if you do not have Tombstone. 

If you don't have something heavy then increase the distance to 400m. 

Scoring= for time

02.20.2024 "HOLY RUCK"

800m Ruck
100 Ruck Squats
75 Ruck Push-ups
50 Strict Pull-ups or Sandbag Bent Over Rows
800m Ruck

Rx: Ruck 30/20 

*ruck stays on entire workout 

**scale pull-ups as needed

02.19.2024 "SO MANY OVERS"

21-15-9
Single Arm Hang KB snatch (total) 53/35
KB Step Ups (each leg) 24/20”
Sand Med Ball Burpee over yoke or box 100/80

Scoring= for time

02.17.2024 "BURPEE LADDER OF REGRET"

Run 400m

20 Burpees

Run 400m

19 Burpees

Run 400m

18 Burpees

...continue this descending rep scheme until you reach your final 400m run and 1 burpee

Expert: wear a weight vest 20/14 lb

Rx: as written(slick)

Scale: Reduce the distance to 200m each set and/or do 20, 18, 16, 14, etc on the burpees.

Scoring= for time

02.16.2024 "KETTLEBELL KHAOS"

3 ROUNDS:

20 Alternating KB Hang Clean & Press

15 Overhead KB Tricep Extensions

10 KB Single Arm Bicep Curls (each arm)

15 KB Single Arm Bent Over Rows (each)

20 KB Close Grip Floor Press

Grab a few different weight kettlebells and choose a challenging weight for each exercise while keeping proper form. 

Scoring= for time

02.15.2024 "SANDBAG SHENANIGANS"

5 ROUNDS:

20 Sandbag Deadlifts

20 Sandbag Hang Cleans

20 Sandbag Shoulder to Shoulder Press (total)

200m Sandbag Suitcase Carry

Rx: 60/40 lbs

suitcase carry is 100m in right hand & 100m in left hand

Scoring= for time

02.13.2024 "RUCK FEST"

1000m Ruck

1 minute Plank Hold

800m Ruck

80 Ruck Swings

600m Ruck

60 Ruck Walking Lunges

400m Ruck

40 Single Arm Ruck Strict Press (total)

200m Ruck

20 Ruck Plank Ups

Rx: 30/20 lbs

Scoring= for time

02.12.2024 "VESTED"

25 min AMRAP

50 - Mountain Climber (4 count)

40 - Squats

30 - Push Ups

20 - Sandbag Bent Over Rows 

10 - Cossack Squats (each leg)

Rx: Weight vest for entire workout 20/14 lbs, Sandbag 80/60 lbs

Scoring= total rounds + reps