Workouts

04.13.2024 "SATURDAZE" 5 ROUNDS: 10 Push-Up with Sandbag Drag 10 Burpee with Lateral Hop Over Sandbag 10 Sandbag Deadlifts 10 Sandbag Hang Squat Cleans 200m Fast Run (slick/unweighted) Cash Out: (not for time) 50 Single Leg V- Ups (total) 50...

04.12.2024 "BRING A FRIEND FRIDAY" 4 mile Ruck with a Friend (human or pet) You pick the load

04.11.2024 "FHUNDO" 100 Sandbag Bent Over Rows 100 Sandbag Back Squats 100 Push Ups (slick/unweighted) 100 Ruck Walking Lunges (total) 100 Ruck Overhead Leg Raises 100m Farmers Carry (Ruck + Sandbag) 100m Ruck Side Shuffle Complete 100 reps of each...

04.09.2024 "GOOD, BAD & UGLY" 1 Mile Ruck 1 minute Med Ball Bear Hug Hold (wear ruck) 400m Ruck + Med Ball Carry 40 Ruck Swings 1 minute Med Ball Bear Hug Hold (wear ruck) 1 Mile Ruck Rx: Ruck...

04.08.2024 "IN THE BAG" Buy In: 400 Sandbag Shuffle 20 min AMRAP: 20 Sandbag Front Squats 1 minute Sandbag Overhead Hold 20 Sandbag Clean & Front Toss 1 minute Sandbag Wall Sit Cash Out: 400m Sandbag Shuffle Rx: Sandbag 60/40...

04.06.2024 "LANCER" 4 ROUNDS: 100m Ruck Walking Lunges 30 Ruck Push-ups 20 Ruck Overhead Flutter Kicks (4 count) 10 Sandbag Deadlifts Rx: Ruck 30/20 lbs, Sandbag 80/60 lbs Scoring= for time

04.05.2024 "JOHNSTON" BUY IN: 50 Lateral Burpees over Sandbag or Ruck (Slick/Unweighted)2 ROUNDS: 800m Ruck 400m Ruck Suitcase Carry CASH OUT: 50 Lateral Burpees over Sandbag or Ruck (Slick/Unweighted) Rx: 30/20 lbs *if you want an extra challenge add some...

04.04.2024 "CHEQUE" 12 ROUNDS: 50m Ruck Shuffle Run 50m Sandbag + Ruck Run 6 Sandbag Bear Complex (no ruck) 8 Superman’s (Slick/ No Weight) Rx: Ruck 30/20 lbs & Sandbag 60/40 lbs Scoring= for time

04.02.2024 "COOKIE" 6 ROUNDS: 50 Ruck Step Ups (total) 25 Overhead Ruck Sit ups 5 Ruck Get-ups Rx: Ruck 30/20 lbs Scoring= for time

04.01.2024 "HENRY" 5 ROUNDS:400m Ruck with Sandbag Only 30 Sandbag Zercher Squats 20 Sandbag Overhead Push Press 10 Sandbag Reverse Bear Crawl Drag (total) Rx: Sandbag 60/40 lbs Each SB drag counts as 1 rep on the reverse bear crawl...

03.30.2024 "STOP, DROP & LUNGE" 40-min EMOM: Min 1: 10 Burpees Min 2: 20 SB Walking Lunge Min 3: 10 SB Flutter Kicks (4 count always) Min 4: 8 SB Shoulder to Overhead Min 5: Rest *Repeat for 8 total...

03.29.2024 "LADDERS" Complete the following for 10 rounds: Squats Push-Ups 400m Run or Ruck Rd 1 = 20 Reps Rd 2 = 18 Reps Each round decreases by 2 repetitions (Rd 3 = 16 reps...) Rx: 20/14 lb Weight Vest...

03.28.2024 "POP, LOCK & RUCK IT" 4 ROUNDS: 10 SB Cleans 10 SB Bulgarian Split Squats (each leg) 1 min SB OH Carry *Rest: 60-90 seconds 4 ROUNDS: 10 SB Ground to Overhead 10 SB Overhead Squats 1 min SB...

03.26.2024 "MINI MURPHS" 5 ROUNDS: 15 Squats 10 Push-ups 5 Pull-ups or 10- Sandbag Bent Over Rows 5-Minute Weight Vest Run/Ruck Rx: Vest 20/14 lbs *wear vest for entire workout, if you don't have a vest wear your ruck Scoring=...

03.25.2024 "DOUBLE DEATH BY THRUSTER" 2 ROUNDS: Start with (5) sandbag thruster repetitions in the first minute. Every minute on the minute, add (1) thruster rep until you fail the required number of reps in the minute. Once you reach...

03.23.2024 "NO SANDBAGGING" 21-15-9-9-15-21 Thrusters Burpee w/ Lateral Hop Rx: 80/60 lbs Scaled: 60/40 lbs Scoring= for time

03.22.2024 "GRUNT WORK" 2 ROUNDS: 25 Sandbag Burpees 25 Sandbag Back Squats 25 Sandbag Burpees 25 Sandbag Back Squats Rest 1 Minute after round 1 Rx: 60/40 lbs Scoring= total time

03.21.2024 "WEIGHTED LOREDO" 6 ROUNDS: 24 Ruck Squats 24 Ruck Alternating Lunges (total) 24 Ruck Push Ups 400 Meter Run Rx: 30/20 lbs Scoring= total time

03.19.2024 "BEAR FIGHT" 20-18-16-14-12-10 Burpee w/ Lateral Hop Sandbag Back Squats Sandbag Bent Over Rows Sandbag Alternating Lunges (total) *After each set perform 100m Sandbag Bear Hug Carry Rx: 60/40 lbs Scoring= for time

03.18.2024 "THE WEIGHTED 100s" 10 ROUNDS: 10 Ruck Push-Ups 10 Ruck Squats 10 Toe Touch Crunches w/ Ruck Rx: 30/20 lbs Scoring= for time

03.16.2024 "24.3 GORUCK Version" OPTION A: (need a pull-up bar) 5 ROUNDS: 10 Sandbag Thrusters (60/40 lbs) 10 Pull Ups rest 1 minute then: 5 ROUNDS: 7 Sandbag Thrusters (80/60 lbs) 7 Chest to Bar Pull Ups OPTION B: 5...