Workouts

09.10.24 "9/11 TRIBUTE" Buy In: 2001 meter Ruck9 ROUNDS: 11 Push-Ups (slick) 11 Sandbag Thrusters Cash Out: 2001 meter ruck Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs Push-ups are slick (unweighted) *If you want to spice it up wear ruck...

09.09.24 "GUNS LOADING" 40-30-20-10 Ruck Curls Ruck Overhead Tricep Extensions Ruck Sit Ups100ft Bear Crawl after each set (slick) Rx: 30/20 lb Ruck Increase or decrease weight as needed to make it challenging with good technique. Scoring= for time

09.07.24 "THE LONG WALK" 4 ROUNDS: 400m Farmers Carry (wear ruck) 200m Ruck Walking Lunges Rx: Ruck 30/20 lbs Carry what you have for the farmers carry. Can be uneven carry with 2 different weights. Make it challenging! Scoring= for...

09.06.24 "VEST UP" 20 minute AMRAP: 2-4-6-8-10-12... Push-Ups Sandbag Deadlifts Sandbag Hang Cleans Sandbag Bent Over Rows Rx: Weight Vest 20/14 lbs, Sandbag 60/40 lbs *Increase reps by 2 each round *Wear vest for entire workout Scoring= rounds + reps...

09.05.2024 "BALL OF FUN" 1 - 10: Med Ball Over Shoulder Med Ball Squats 50ft Med Ball Bear Hug Carry after each set *Complete 1 rep of both movements *50ft bear hug carry *2 reps of both movements *50ft bear...

09.04.24 "ONLY TAKES A MINUTE" 4 ROUNDS: 1 minute Sandbag Clean & Press 1 minute V-Ups 1 minute Burpee Over Sandbag 1 minute Sandbag Ruck 1 minute Rest Rx: Sandbag 60/40 lbs Scoring= total reps *sand bag ruck = 1...

09.02.24 "4 THE GRIND" 4 ROUNDS: 400m Ruck 100 Ruck Step Ups (total) Rx: Ruck 30/20 lbs Scoring= for time

08.31.2024 "LOCK, SHOCK, & BARREL" 10 Man Makers 50 Plank Ruck Pull Through 400m Ruck 10 Man Makers 50 Ruck Pressed Leg Lifts 400m Ruck10 Man Makers 50 Ruck Twists (2 ct) 400m Ruck Rx: Sandbag (60#/40#) & Ruck (30#/20#)...

08.30.2024 "PAIN TRAIN" Buy In: 1 min Wall Sit w/ Ruck at chest 20 min AMRAP: 5 Sandbag Bear Complex 10 Ruck Cossack Squats 15 Sumo Squat High Pull w/Ruck 200m Ruck + Sandbag Carry Cash Out: 1 min Wall...

08.29.2024 "PYRAMID" 30-20-10-20-30 Sandbag Shoulder to Shoulder Press Sandbag Deadlifts Mountain Climbers 4ct (slick/unweighted) Expert: 80#/60# Rx: 60#/40# Scaled: 40#/20# Scoring= for time

08.27.2024 "ACTIVATE" 1 Round: 50 Zercher Squats 10 Floor Press 40 Zercher Squats 20 Floor Press 30 Zercher Squats 30 Floor Press 20 Zercher Squats 40 Floor Press 10 Zercher Squats 50 Floor Press Rx: Sandbag 60#/40# Scoring= for time...

08.26.2024 "BULLET" 5 Rounds: Minute Stations 1 min Sandbag Front Toss 1 min Ruck Russian Twists 1 min Sandbag Hang Clean & Press 1 min Ruck Pressed Leg Raises Rx: Sandbag 60#/40#, Ruck 30#/20# Scoring= total reps

08.24.2024 "60 For 60" For 60 minutes Ruck as far as possible, as fast as possible Rx: Ruck 60/40 lb *scale as needed to a load you can carry for 60 minutes. Scoring= for distance

08.23.2024 "3 OF A KIND" 3000 meter RUCK300 Ruck Squats30 Sandbag Clean and Jerk Rx: Ruck 30/20 lbs, Sandbag 60/40 lbs Scoring= for time

08.22.2024 "BACKSIDE" 3AMRAP20:4 Sandbag Deadlifts8 Sandbag Step Ups (24"/20")12 Over the Sandbag Burpees Rx: Sandbag 60/40 lbs Score= total rounds

08.20.2024 "GET UP, GET DOWN" 5 Rounds:10- 25m Ruck Shuttle Run10- Kettlebell Single Arm Push Press (each arm, wear ruck)15- Ruck OH Leg Raises Rx: Ruck 30/20 lbs, KB 35/25 lbs Scoring= for time

08.19.2024 "GET TO STEP'N" Grab a Partner, Rucker and Jerry Can…complete for Max Rep Step Ups 15 Rounds:Partner 1 Completes2:00 Max Rep Step Ups (20" Box)Partner 2 Completes 200m Farmers Carry with Jerry Can, keep your Rucker on and try...

08.17.2024 "SANDBAG SWAP" 6 ROUNDS: 5 minutes Sandbag Ruck (ruck + sandbag) 5 minutes Recovery Ruck (ruck only) Rx: Ruck 30/20lbs, Sandbag 60/40 lbs Scoring= for distance

08.16.2024 "RANGER PANTIES in a WOD" 6 ROUNDS:100m Sandbag Suitcase Carry (wear ruck) 10 Ruck Push Ups 10 Sandbag Plank Pull Throughs (wear ruck) Rx: Sandbag 60/40 lbs, Ruck 30/20lbs Scoring= for time

08.15.2024 "RUNNING SB DT" 5 ROUNDS: 12 Sandbag Deadlifts 9 Sandbag Hang Cleans 6 Sandbag Shoulder to Overhead Press 400m Sandbag Run/Shuffle/Walk Rx: Sandbag 60/40 lbs Scoring= for time

08.13.2024 "PICK YOUR POISON" 10 ROUNDS: 20 Sandbag or Ruck Floor Press 20 Sandbag or Ruck Sit-Ups 50m Sandbag or Ruck Overhead Carry You pick gear and weight! Scoring= for time