01.19.2024 "UP & GONE"

27-21-15-9

Sand Med Ball Over Shoulder

*400m Run after each round (slick/unweighted)

Rx: Med Ball 100/80 lb

make sure you finish with a 400m run

Scoring= for time

01.18.2024 "SPIRIT BOMB"

800m Sandbag Overhead Carry

*Every 50 meters stop & do 10 SB Back Squats

Rx: 60/40 lb

Scoring= for time

01.16.2024 "TO HELL & BACK"

40 Russian Kettlebell Swings

30 Sandbag Overhead Windshield Wipers (total)

20 Sandbag Thrusters

10 Sandbag Devils Press

20 Sandbag Thrusters

30 Sandbag Windshield Wipers

40 Russian Kettlebell Swings

Rx: KB 53/35 lb, SB 60/40 lb

Scoring= for time

01.15.2024 "50 CENT"

4 ROUNDS:
50 Ruck Reverse Lunges (total)

50 Ruck Push-Ups (ruck optional)

50 Ruck Sit-Ups

Rx: Ruck 30/20 lb 

Ruck optional on push-ups. 

If you are proficient at push-up use the ruck until form begins to suffer then continue without your ruck. 

If you struggle with push-ups elevate your hands to a step or box. 

The higher your hands the easier the push-up. 

Scoring= for time

01.13.2024 "BURPEE LADDER"

10-1 Burpees with a 200m Sandbag Run after each set of burpees:

10 Burpees

200m Sandbag Run

9 Burpees 

200m Sandbag Run

8 Burpees

200m Sandbag Run...

all the way down to 1 burpee and 200m sandbag run

CASH OUT: 50 Flutter Kicks (4 count, slick)

Scoring= for time

01.12.2024 "PISTOL"

6 ROUNDS:

20 Mountain Climbers (2 count, slick)

20 Seated Ruck Russian Twist (2 count)

20 Ruck Pressed Sit Ups

100m Heavy Sandbag Zercher Carry

Rx: Ruck 30/20 lb, Sandbag 80/60 lb

Scoring= for quality, not for time

01.11.2024 "RIFLE"

BUY IN: 800m Ruck Run/Shuffle

5 ROUNDS:

15 Single Arm Ruck Bicep Curls

15 Close Grip Push-Ups (ruck optional)

15 Sandbag Strict Overhead Press (ruck optional)

15 Sandbag Bent Over Rows (ruck optional)

CASH OUT: 800m Ruck Run/Shuffle

Do not rush through the exercises. 

Quality form over speed. 

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

Scoring= for time

01.09.2024 "GLOCK"

4 ROUNDS:

50ft Sandbag Front Toss

50ft Sandbag Drag Bear Crawl

4 ROUNDS:

50ft Sandbag Front Rack Lunges

50ft Sandbag Overhead Carry

4 ROUNDS:

20 Sandbag Overhead Leg Raises (laying on back)

20 Single Leg V-Ups (slick)

Rx: Sandbag 60/40 lb

Scoring= for time

01.08.2024 "SIG"

2 ROUNDS:

20 Sandbag Front Squats

100m SB Right Shoulder Carry

100m SB Left Shoulder Carry

20 Sandbag Back Squats

100m SB Right Shoulder Carry

100m SB Left Shoulder Carry

20 Sandbag Deadlifts

100m SB Right Shoulder Carry

100m SB Left Shoulder Carry

Rx: Sandbag 60/40 lb

Scoring= for time

01.06.2024 "RUCK 45"

45 minutes Ruck for Distance

Rx: Ruck 30/20 lb

Scoring= for distance

01.05.2024 "KB"

25 Minute AMRAP:

100- Russian KB Swings

80- Single Arm KB Floor Press (total)

60- Single Arm KB Bent Over Row (total)

40- KB Goblet Squats

20- KB Overhead Walking Lunges (total)

Rx: KB 53/35 lb 

-eye level kb swings

-40 floor press right arm & 40 left arm

-30 row right arm & 30 left arm

-10 walking lunges kb in right hand & 10 left hand

Scoring= rounds + reps

01.04.2024 "SB"

BUY IN: 30 Sandbag Lateral Toss

4 ROUNDS:

8 Sandbag Squat Clean

8 Sandbag Strict Press

12 Sandbag Hang Power Clean

12 Sandbag Push Press

CASH OUT: 30 Sandbag Lateral Toss

Rx: Sandbag 60/40 lbs 

Scoring= for time