Workouts

05.13.2024 "MURPH PREP" 10 min AMRAP 200m Ruck/Run 20 Sandbag Bent Over Rows10 min AMRAP 200m Ruck/Run 20 Push-Ups10 min AMRAP 200m Ruck/Run 30 Squats Wear Ruck or Vest Choose the one that you plan to wear for Murph later...

05.11.2024 "20 Minute FARMERS CARRY" Farmers Carry for Distance for 20 minutes. 10 minutes out and 10 minutes back. Every time you drop the weight perform 5 Burpees. You pick the load. It can be an uneven farmers carry with...

05.10.2024 "LOWER STRENGTH" BUY IN: 1 minute Sandbag Wall Sit4 ROUNDS: 10 Single Leg KB Hip Thrusts (each) 10 Single Leg KB Deadlifts (each) 10 KB Cossack Squats (each) 4 ROUNDS: 10 Sandbag Pause Front Squats (1 ct pause at...

05.09.2024 "20 minute MED BALL CARRY" Carry a Sand Med Ball for Distance for 20 minutes. 10 minutes out and 10 minutes back. Every time you drop the ball perform 10 Tricep push-ups with your hands on the ball. Rx:...

05.07.2024 "UPPER STRENGTH" BUY IN: Accumulate a 2 minute Plank Hold (minimal breaks) 4 ROUNDS: 10 KB Single Arm Strict Press (each) 15 KB Upright Row 20 KB Plank Pull Throughs (total) 4 ROUNDS: 10 KB Single Arm Curl (each)...

05.06.2024 "MURPH PREP" 3 ROUNDS: 400m Ruck 30 Sandbag Bent Over Rows 3 ROUNDS: 400m Ruck 30 Push-Ups 3 ROUNDS: 400m Ruck 30 Squats Wear Ruck or Vest, choose the one that you plan to wear for Murph later this...

05.04.2024 "MAY THE 4TH BE WITH YOU" 100 KB Swings 80 SB Floor Press 60 SB Walking Lunges 40 SB Hang Cleans 20 SB Plank Pull Through (Pull = 1 rep) Rx: 60/40 lb Sandbag, 53/35 lb Kettlebell Scoring= for...

05.03.2024 "3 MILE RUCK" 3 Mile Ruck Rx: 30/20 lb Ruck You can run, shuffle or walk. Scoring= for time

05.02.2024 "GORUCK HALF MURPH" 800m Run 100 Sandbag Bent Over Rows 100 Push-Ups 150 Squats 800m Run Rx: 20/14 lb Weight Vest, 60/40 lb Sandbag You can partition the reps however you would like. Do not break up the 800m...

04.30.2024 "CORE CONTROL II" 2 Rounds: 400m Ruck Overhead Carry 50 Single Leg V-Ups (slick) 25 Plank Ups (slick) 400m Sandbag Front Rack Carry 50 Sit Ups (slick) 1 min Plank Hold (slick) Rx: 30/20 lb Ruck, 60/40 lb Sandbag...

04.29.2024 "MANION WOD - GORUCK Version" 7 ROUNDS: 400m Run 29 Sandbag Back Squats Rx: 60/40 lb SandbagDedicated to 1st Lt Travis Manion, USMC, the Manion Hero WOD brings veterans, families of the fallen, and inspired civilians together each year...

04.27.2024 "TRIBE RUCKING CHALLENGE" 20 Mile Ruck You choose the load and you can choose the distance if you want to go for 20 + miles. If you are new to rucking then adjust this mileage accordingly.

04.26.2024 "UPPER SESH" 5 ROUNDS: 10 KB Single Arm Floor Press (each arm) 15 Tricep Push-Ups 5 ROUNDS: 10 KB Single Arm Row 15 Sandbag Bent Over Row CASH OUT: 1 minute Plank Hold 50 Single Leg V-Ups (total) 1...

04.25.2024 "BEAR HUG" 20 minute AMRAP: 10 Sandbag Burpee with Overhead Toss 25 foot Forward Bear Crawl (slick) 25 foot Reverse Bear Crawl (slick) 50 foot Sandbag Bear Hug Carry 50 Mountain Climbers (2 count, slick) Rx: 60/40 lb Sandbag...

04.23.2024 "LEG SESH" BUY IN: 800m Run (slick) 4 ROUNDS: 10 Ruck Cossack Squats (total) 15 Ruck Good Mornings 20 Ruck Bulgarian Split Squats (total)4 ROUNDS: 10 Single Posted Leg Deadlifts (each leg) 15 Sandbag Pause Back Squats (2 ct...

04.22.2024 "BOULDER SHOULDER" 4 ROUNDS: 10 KB Single Arm High Pull (each side) 10 KB Single Arm Swings (each side) 10 KB Single Front Rack Squat (each side) 10 KB Single Arm Push Press (each side) 200m Single Shoulder Carry...

04.20.2025 "DISTANCE RUCK PREP" 6 - 12 Mile Ruck You pick the distance based on your training level. If you are new to rucking go a challenging distance that is farther than you have rucked before. If you are building...

04.19.2024 "GOLDSMITH" 4 ROUNDS: Ruck 400m 20 Ruck Push Ups Ruck 400m 20 Ruck Squats Rx: 30/20 lbs Scoring= for time

04.18.2024 "CLASSIC HURT" 1 ROUND: 21 Sandbag Thrusters 21 Burpees with hop over sandbag 15 Sandbag Thrusters 15 Burpees with hop over sandbag 9 Sandbag Thrusters 9 Burpees with hop over sandbag 15 Sandbag Thrusters 15 Burpees with hop over...

04.16.2024 "MARTIN" 4 ROUNDS: 400m Ruck 25 Ruck Swings 20 Ruck Goblet Squats 15 Ruck Push Ups Rx: Ruck 30/20 lbs Scoring= for time

04.15.2024 "BARENSTEIN 2" 5 ROUNDS: 10m Bear Crawl with Sandbag Drag 10 Sandbag Lunges (EACH LEG) 10 Sandbag Power Cleans Rx: Sandbag 60/40 lbs Scoring= for time