Workouts

10.10.24 "STRICT & STRONG" BUY IN: 50 KB Russian Swings3 Rounds:30 sec Strict Single Arm Press (right) 30 sec Strict Single Arm Press (left) 30 sec Single Arm Bent Over Row (right) 30 sec Single Arm Bent Over Row (left)...

10.08.24 "STEADY & HEAVY" 4 Rounds: 12 Heavy Sandbag Deadlifts 10 KB Goblet Split Squats (each leg)4 Rounds: 10 Sandbag Hang Clean & Press 10 Lateral Burpees over SandbagCASH OUT: 50 Single Leg V-Ups (total) Max Plank Hold You pick...

10.07.24 "GRUNT WORK" BUY IN: 800m Sandbag Carry (anyway you want)10-8-6-4-2 Sandbag Get Ups*After each set 25ft bear crawl with sandbag dragCASH OUT: 800m Sandbag Carry (anyway you want) Rx: Sandbag 60/40 lbs Scoring= for time

10.05.24 "SANDBAG SATURDAY" 4 ROUNDS: 15 Heavy Sandbag Deadlifts 200m Heavy Sandbag Back Rack CarryRight into...4 ROUNDS: 20 Sandbag Walking Lunges (total) 200m Sandbag Shoulder Carry Rx: Part 1 Sandbag 80/60 lbs Part 2 Sandbag 60/40 lbs Scoring= for time...

10.04.24 "CORE CONTROL" 2 Rounds: 800m Ruck 50 Single Leg V-Ups (slick) 25 Plank Ups (slick) 800m Ruck50 Sit Ups (slick) 1 min Plank Hold Rx: Ruck 30#/20# wear your ruck for the plank hold Scoring= for time

10.03.24 "MOGADISHU MILE" 4 Rounds: 19 Kettlebell Ground-to-Overheads 19 Kettlebell Front Squats 19 Kettlebell Uneven Push-Ups (each hand=38 total) 400 meter Kettlebell Run Rx: KB 53/35 lbsWear Ruck for entire workout: Expert 45# Male 30# Female 20#Your Kettlebell is your...

10.01.24 "ASSAULT" 100m Bear Crawl (slick)(50m down, 50m back) 20 SB Power Cleans 30 SB Plank Pull Throughs 40 Lateral Hops over SB 50m Ruck or Sandbag Run (down & back) 60 SB Swings THEN REPEAT in reverse order starting...

09.30.24 "RUCKED" BUY IN: Ruck 1 mile15min AMRAP:50 Ruck Step- Ups (total) 10 Ruck Push-Ups Rx: Ruck 30/20 lbs Scoring= Time for 1 mile ruck Rounds + reps in 15 minutes

09.28.24 "60 MINUTES" 60 minute Ruck for Distance Rx: Ruck 30/20 lbs Scoring= total distance

09.27.24 "BEARLY THERE" 10-8-6-4-2: Sandbag Squat Clean & Press 50ft Forward Bear Crawl In Between Each Set (slick)-Rest 2 minutes-2-4-6-8-10: Power Clean & Overhead Toss (slick) 50ft Reverse Bear Crawl in Between Each Set Rx: Sandbag 60/40 lbs Scoring= Total...

09.26.24 "UP THE LADDER" Buy In: 50 Burpees (slick)2-4-6-8-10-12-14-16-18-20: KB Russian Swings KB Push Press (total) KB Single Arm Bent Over Row (each)Cash Out: 50 Push Ups (slick) Rx: KB 53/35 lbs*Push Press is total reps, starting with 2 reps...

09.24.24 "STEPPIN' UP" 4 ROUNDS: 80 Ruck Step Ups (total) 400m Ruck 20 Ruck Squats Rx: Ruck 30/20 lbs Scoring= for time

09.23.24 "LONG HAUL" 2 ROUNDS: 10 Sandbag Clean & Front Toss (wear ruck) Ruck + SB Shuffle Back 20 Sandbag Lateral Tosses (wear ruck) Ruck + SB Shuffle Back 100m SB Overhead Carry (wear ruck) 100m Ruck + SB ShuffleCORE...

09.21.24 "INVADER" 15 min AMRAP:5 Medball Bear Hug Squats50m Medball Bear Hug Carry*3 Medball Over Shoulder every time you drop the ball Rx: 80/60 Medball Heavy Option 100/80

09.20.24 "STRONG SHOULDERS, STRONG MIND" 6 Rounds:5 Sandbag Devils Press10 Hand Release Push Ups100m Sandbag Back Rack Carry Rx: Sandbag 60/40 *Spice it up by adding a Weight Vest or Ruck

09.19.24 "5 MILE RUCK" 5 Mile Ruck Increasing Pace 30 sec each mile Rx: Ruck 30/20 *Pace yourself, if you go out too fast on the first mile, you’ll really pay for it later.

09.17.24 "SINS OF OUR FATHERS" 10 Rounds: 100’ Sandbag Zercher Carry 10 Sandbag Deadlifts 5 Burpees 100’ Farmers Carry Rx: Sandbag 60/40Heavy option 80/60

09.16.24 "OGRE" 50 Medball Ground To Overhead For Time Rx - 60/40 Rx + - 80/60*Spice it up by wearing a Ruck or Weight Vest

09.14.24 "BUDDY WOD" 22 minute AMRAP:22 Burpees over ruck/sandbag 22 Ruck or Sandbag Swings 22 Ruck or Sandbag Overhead Press 22 Ruck or Sandbag Zercher Reverse Lunges (total) *split reps evenly and only one person working at a time. **one...

09.13.24 "TIMED 5K" 5k Ruck (3.1 Miles) For Time*walk, shuffle or run Rx: Ruck 30/20 lbs Scoring= for time

09.12.24 "KETTLEBALLIN" 5 ROUNDS:10 Single Leg KB RDL (each leg) 100 ft Single Arm KB Overhead Carry (switch half way) 15 Single Arm KB Bent Over Row (each) 50 KB Seated Russian Twists (total) 20 Alternating KB Hang Clean &...