03.17.2025 "DOCTOR'S ORDERS"

3 ROUNDS:
10 Sandbag Power Cleans

15 Sandbag Push Press

20 Sandbag Deadlifts

100ft Sandbag Carry

20 Sandbag Deadlifts

15 Sandbag Push Press

10 Sandbag Power Cleans

Rx: 60/40 lb Sandbag

Scoring= for time

03.15.2025 "SIEGE"

Complete the following for 10 rounds:

Ruck Squats

Ruck Push-Ups

Ruck Walking Lunges (total)

200m Ruck + Sandbag Shuffle

Rd 1 = 20 Reps.

Rd 2 = 18 Reps

Rd 3 = 16 Reps...

Each round decreases by 2 repetitions (Rd 4 = 14 reps...) until you reach the 10th rounds which will be 2 reps.

Rx: Ruck 30/20 lbs, Sandbag = you pick the weight

Scoring= total time

03.14.2025 "BELLYACHE"

5k (3.1 miles) Ruck for Time

Into...

3 ROUNDS: (for completion)

20 Ruck Plank Knee to Elbow

20 Ruck Flutters (4 count)

20 Ruck Russian Twists (2 count)

Rx: Ruck 30/20 lbs

Scoring= 5k for time

Core work for completion

03.13.2025 "300"

3 ROUNDS:

20 Ruck Push-Ups

20 Ruck Swings

20 Ruck Goblet Squats

20 Sandbag Hang Clean & Press (wear ruck)

20 Sandbag Lateral Toss (wear ruck)

200m Sandbag Suitcase Carry (wear ruck)

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

Scoring= total time

03.11.2025 "ATLAS"

Buy In: 400m Sandbag Shuffle

50 Sandbag Seated Press

50 Sandbag Bent Over Row

50 Burpees Over The Sandbag

50 Sandbag Reverse Lunges (total)

Cash Out: 400m Sandbag Shuffle

Rx: Sandbag 60/40 lbs

Scoring= total time

03.10.2025 "UPDOG"

10 minutes Elevation or Stair Ruck

100m Ruck Overhead Carry

100 Ruck Step- Ups

100m Ruck Overhead Carry

100 Ruck Step- Ups

10 minutes Elevation or Stair Ruck

Rx: Ruck 30/20 lbs

Scoring= total time

03.08.2025 "CRY HAVOC"

5 ROUNDS:
200m Farmers Carry (any two items)

10 Medball Over Shoulder

20 Tricep Push Ups (hands on med ball)

200m Med Ball Carry (anyway you'd like)

10 Burpee with Lateral Hop over ball

20 Med Ball Bear Hug Squats

Tough: 100/80

Basic: 80/60

Light: 60/40
*If you don't have a med ball use a sandbag

**For the farmers carry use any two items, jerry cans, rucks, sandbags, kettlebells etc. They do not have to weigh the same, you can do uneven carries just swith out on the way back

Scoring= for time

03.07.2025 "SOUND AND FURY"

50 Sandbag Walking Lunges (total)

40 Sandbag Shoulder to Shoulder

30 Ruck Russian Twists (2 count)

20 Ruck Push Ups

800m Ruck + Sandbag Shuffle (back rack sandbag)

20 Ruck Push Ups

30 Ruck Russian Twists (2 count)

40 Sandbag Shoulder to Shoulder

50 Sandbag Walking Lunges (total)

Rx: Sandbag 60/40 lbs Ruck 30/20 lbs 

Scoring= for time

03.06.2025 "A POUND OF FLESH"

4 Rounds:
50ft Heavy Bear Hug Carry (tombstone, med ball, anything heavy!)

10 Sandbag Power Clean & Press (no squat)

15 Sandbag Deadlifts

20 Sandbag Overhead Flutter Kicks (4 count)

You pick the load! Bear hug carries should be very challenging. Sandbag weight for the deadlifts could be heavier than other movements.

Scoring= for time

03.05.2025 "MARCH FUNCTION CHECK"

4 Rounds:
50ft Heavy Bear Hug Carry (tombstone, med ball, anything heavy!)

10 Sandbag Power Clean & Press (no squat)

15 Sandbag Deadlifts

20 Sandbag Overhead Flutter Kicks (4 count)

You pick the load! Bear hug carries should be very challenging. Sandbag weight for the deadlifts could be heavier than other movements.

Scoring= for time

03.04.2025 "UNTO THE BREACH"

*wear ruck for entire workout

Buy In: 400m Jerry Can Farmers Carry

20 minute AMRAP:

15 Sandbag Bent Over Row

10 Ruck Squats

5 Ruck Push Ups

Cash Out: 400m Jerry Can Farmers Carry

Rx: Jerry Cans 55/45 lbs (one in each hand)

Ruck 30/20 lbs

Sandbag 60/40 lbs

*Can scale by lowering the weight and/or only using the ruck for the squats

Scoring=

-Buy In for time

-Rounds + Reps in 20 mintues

-Cash Out for time

03.03.2025 "THIS BE MADNESS"

*wear ruck for entire workout

Buy In: 800m Ruck

4 Rounds:

10 KB Push Press (each arm)

15 KB Goblet Squats

20 KB Russian Swings (eye level)

Cash Out: 800m Ruck

Rx: KB 53/35 lbs, Ruck 30/20 lbs 

Scoring= for time