Workouts

08.12.2024 "HEAVY RUCK" 3 mile Heavy Ruck Rx: Ruck 45lb/30lb *this ruck should be 10-15lbs heavier than your standard weight you carry

08.10.2024 "CHAD WITH A TWIST" 500 Box Step Overs Rx: 20/14lb Weight Vest or Ruck Scaled: Slick (unweighted) or some reps with weight and some without

08.09.2024 "SANDBAG CLEAN UP" 5 Sandbag Power Cleans 400m Ruck 10 Sandbag Power Cleans 400m Ruck 20 Sandbag Power Cleans 400m Ruck 20 Sandbag Power Cleans 400m Ruck Rx: 30/20lbs, Sandbag 60/40lbs *wear ruck for entire workout Scoring= for time...

08.08.2024 "LUNGING CINDY" 20 min AMRAP: 10 Sandbag Bent Over Rows 10 Ruck Push-ups 15 Ruck Squats 30 Ruck Lunges (total) Rx: 30/20lb Ruck, 60/40lb Sandbag Scoring= rounds and reps

08.06.2024 "KETTLEBEAR" 4 ROUNDS: 20 Reverse Bear Crawl Sandbag/KB Drag (total) 20 Single Arm KB Floor Press (each arm) 20 KB Floor Press 20 Single Arm KB Clean & Press (total) 4 ROUNDS: 20 Single Leg V-Ups 20 second Hollow...

08.05.2024 "OVER THE HILL" 50 Ruck Box Step-Ups (total) 50 Sandbag Lateral Throws 50 Sandbag Swings 50 Ruck Walking Lunges (total) 50 Sandbag Push Press 50 Ruck Good Mornings 50 Ruck Thrusters 50 Ruck Leg Lifts 50 Burpees (slick) 50...

08.03.2024 "THE 13" Part 1: 13 min AMRAP- 13 Sandbag Man Makers 13 Ruck Lunges (each leg) Immediately after Ruck 1 Mile Part 2: At the 30min Mark (you have a time hack)13 min AMRAP- 13 Sandbag Get-ups 13 Ruck...

08.02.2024 "OVER IT" 30 Sandbag Overhead Leg Raises 30 Burpees Over Sandbag 30 Sandbag Over Shoulder 20 Sandbag Overhead Leg Raises 20 Burpees Over Sandbag 20 Sandbag Over Shoulder 10 Sandbag Overhead Leg Raises 10 Burpees Over Sandbag 10 Sandbag...

08.01.2024 "RUCK N ROLL" 4 Rounds: 10 Ruck Cossack Squats (each leg) 20 Ruck High Pull 100m Single Arm Ruck Overhead Carry (switch arms half way) 20 Ruck Front Raise 10 Ruck Bulgarian Split Squats (each leg) Rx: Ruck 30/20...

07.30.2024 "INVESTED" 30min AMRAP: 10 Sandbag Hang Cleans 15 Sandbag Bent Over Rows 20 Sandbag Shoulder to Shoulder (total) 200m Sandbag Run *wear your weight vest for the entire workout Rx: Vest 20/14 lbs, Sandbag 60/40 lbs Scoring= rounds +...

07.29.2024 "RUCK IT" 3 ROUNDS: 400m Ruck 50 Ruck Squats 400m Ruck 50 Ruck Swings Rx: Ruck 30/20lbs Scoring= for time

07.27.2024 “UNITED WE RUCK” Partner WOD:50- Burpees w/Lateral Hop over Sandbag13- Sandbag Get Ups50- Sandbag Back Rack Walking Lunges (each leg)13- Sandbag Get Ups50- Sandbag Ground to Overhead13- Sandbag Get Ups Cash Out: 1 mile weighted (Sandbag or Ruck), CARRYING...

07.26.2024 “WASHINGTON” Ruck Suitcase Carry1.5 Miles*Each time you switch hands or rest, you must do 10 squat clean thrusters before you begin the suitcase carry again. Rx: 30/20lbs Rx+: 45/30lbs Scoring= for time

07.25.2024 “CORE CONTROL” 2 Rounds:800m Ruck50 Single Leg V-Ups (slick)25 Plank Ups (slick)800m Ruck50 Sit Ups (slick)1 min Plank Hold (Ruck optional) Rx: Ruck 30/20lbs Scoring= for time

07.23.2024 “LEGS ON BLAST” 4 Rounds:100m Ruck Side Shuffle (50m down, 50m back)15 Ruck Static Lunges (ea leg)15 Ruck 1 & ¼ Squat15 Ruck Single Leg Deadlifts (ea leg) Cash Out: Heavy 400m Carry (load up and go!) Rx: Ruck...

07.22.2024 “ASSAULT” 100m Bear Crawl (slick/50m down, 50m back)20 SB Power Cleans30 SB Plank Pull Throughs (total)40 Lateral Hops over SB50m Sprint (down & back, ruck optional)60 Swings (KB, Ruck or SB)THEN REPEAT in reverse order, starting with 60 more...

07.20.2024 "DON'T LET ME DOWN" 25 minute AMRAP100m Suit case carry (50m right / 50m left hand)100m Back rack carry100m Front rack carry100m Zombie carry100m Back rack run The load must never be put down at any point throughout the...

07.19.24 "BEARLY FUN" 4 Rounds For Time:20m Bear crawl ruck drag10 Burpees over bag20m Bear crawl (no ruck)10 Squat jumps over ruck20m Ruck Front Rack Walk Lunges60sec Wall Sit (Rnd 1 no ruck, Rnd 2 ruck on lap, Rnd 3...

07.18.2024 "FEEL THE PUMP" 3 Rounds For Time:20 KB Snatch (10 left / 10 right)20 Hand KB step overs (total)20 KB Clean & Press (10 left / 10 right)20 KB Plank pull throughs (total)20 KB Swings20 Alt V sit ups...

07.16.2024 "IT'S ALL IN THE HIPS" 6 Rounds For Time:6 Alternating Med Ball Cleans (total)60 Alternating Toe Taps (total)6 Med Ball Over Shoulder (total)60 seconds rest Rx: Sand Med Ball 100/80lb Scoring= for time

07.15.2024 "THE WALKING DEAD" 30 min AMRAP:Sandbag Carry 200m20 Sandbag Front SquatsSandbag Carry 200m20 Sandbag Shoulder to OverheadSandbag Carry 200m20 Sandbag Back Rack Walking LungesSandbag Carry 200m20 Sandbag Thrusters Rx: Sandbag 60/40lb Keep the carry pace as fast as possible...