Workouts

02.15.2024 "SANDBAG SHENANIGANS" 5 ROUNDS: 20 Sandbag Deadlifts 20 Sandbag Hang Cleans 20 Sandbag Shoulder to Shoulder Press (total) 200m Sandbag Suitcase Carry Rx: 60/40 lbs suitcase carry is 100m in right hand & 100m in left hand Scoring= for...

02.13.2024 "RUCK FEST" 1000m Ruck 1 minute Plank Hold 800m Ruck 80 Ruck Swings 600m Ruck 60 Ruck Walking Lunges 400m Ruck 40 Single Arm Ruck Strict Press (total) 200m Ruck 20 Ruck Plank Ups Rx: 30/20 lbs Scoring= for...

02.12.2024 "VESTED" 25 min AMRAP 50 - Mountain Climber (4 count) 40 - Squats 30 - Push Ups 20 - Sandbag Bent Over Rows 10 - Cossack Squats (each leg) Rx: Weight vest for entire workout 20/14 lbs, Sandbag 80/60...

02.10.2024 "BAKERS DOZEN" 13 ROUNDS: 13 Sand Medball Ground to Overhead (Ruck Off) 13 Sand Kettlebell Swings (Ruck On) 13 Ruck Over Chest 4 Count Flutter Kicks 13 Left/13 Right Jerry Can Gorilla Rows Rx: Medball 80/60 lb Ruck 30/20...

02.09.2024 "POTATO SACK" 12 ROUNDS: With Ruck ON 3 Burpee to Sandbag Press 6 Sandbag Back Squats 9 Sandbag Deadlifts 120 Meter Sand Jerry Can Carry (Switch Hands as Needed) Rx: Ruck 30/20 lb Sandbag 60/40 lb Jerry Can 55/45...

02.08.2024 "GROCERY BAG" 30 Minute AMRAP: 5L/5R Sand Kettlebell Snatch 10 Sand Kettlebell Goblet Lunges 15 Sand Kettlebell Russian Swings 20 Flutter Kicks (Sand Kettlebell Over Chest) 25 Meter Left Side Suitcase Carry 25 Meter Right Side Suitcase Carry Rx+:...

02.06.2024 ""DOUGH BALL" 5 ROUNDS: 5 Sand Medball Deadlift 5 Sand Medball Push Press 5 Sand Medball Squat Left Side 5 Sand Medball Squat Right Side Rx: 80/60 lb Scoring= for time

02.05.2024 "THE MIXER" 10 ROUNDS: 3 Sandbag Clean and Press 50 Lateral Hop Over Sandbag Rx: Sandbag 60/40 lb Scoring= for time

02.03.2024 "GORUCK FGB" BUY IN: 800m Ruck 4 ROUNDS: Minute 1 - Sandbag Thrusters Minute 2 - V - Ups (slick/unweighted) Minute 3 - Ruck Overhead Reverse Lunges Minute 4 - Burpees (slick/unweighted) Minute 5 - Plank Hold (slick/unweighted) CASH...

02.02.2024 "FIRST CLASS" 3 ROUNDS: 400m Ruck Suitcase Carry 20 Ruck Split Squats (10 reps each leg) 20 Sandbag Squat Cleans 50m Sandbag Overhead Carry Rx: Ruck: 30/20 lb, Sandbag 60/40 lb Scoring= for time

02.01.2024 "GR" 4 ROUNDS: 50 Ruck Flutter Kicks (4 count) 25 Ruck Push Press 10 Sandbag Get Ups Rx: Ruck 30/20 lb, Sandbag 60/40 lb Scoring= for time

01.30.2024 "DESERT PUNCH" 800m Sandbag Back Rack Carry 30 Sandbag Deadlift High Pull 20 Sandbag Front Squats 10 Burpee + Hop Over Sandbag 20 Sandbag Front Squats 30 Sandbag Deadlift High Pull 800m Sandbag Back Rack Carry Rx: Sandbag 60/40...

01.29.2024 "BOOT" 4 ROUNDS: 50 meter Overhead Ruck Carry 25 Ruck Push Ups 25 Ruck Squats 50 meter Ruck Side Shuffle Rx: Ruck 30/20 lb Scoring= for time

01.27.2024 "POWER HOUR" Every 15 Minutes x 4 Rounds: Run 1 mIle (slick/unweighted) 30 Sandbag Cleans Rx: Sandbag 60/40 lb Scale down the distance on the run if needed to stay within time domain. Scoring= time for each round

01.26.2024 "GROCERY TRIP" 20 minute AMRAP: 50 ft Kettlebell Suitcase Carry Left 50 ft Kettlebell Suitcase Carry Right 50 ft Kettlebell Overhead Carry Right 50 ft Kettlebell Overhead Carry Left 100 ft Sand Medball Bear Hug Carry Rx: KB 53/35...

01.25.2024 "SANDY 2024" 20 ROUNDS: 2 Sandbag Bear Complex 4 Bear Crawl with Sandbag Pull (right arm pull + left arm pull = 1) Rx: 60/40 lb Scoring= for time

01.23.2024 "HAM SANDWICH" Every 5 mins x 4 Rounds: 30 Ruck Cossack Squats 20 Ruck Hand Release Push-Ups 100m Ruck Run 1:00 Ruck Plank Rx: Ruck 30/20 lb Scoring= time to complete each round

01.22.2024 "TWO x FOUR" 4 ROUNDS: 20 Kettlebell Goblet Squats 20 Burpees *Rest 2 mins between each round Rx: KB 53/35 lb Scoring= for time (total time including rest)

01.20.2024 "SANDBAG DT" 20 min AMRAP: 12 Sandbag Deadlifts 9 Sandbag Hang Cleans 6 Sandbag Push Press Rx+: 80/60 lb Rx: 60/40 lb Scoring=rounds + reps

01.19.2024 "UP & GONE" 27-21-15-9 Sand Med Ball Over Shoulder *400m Run after each round (slick/unweighted) Rx: Med Ball 100/80 lb make sure you finish with a 400m run Scoring= for time

01.18.2024 "SPIRIT BOMB" 800m Sandbag Overhead Carry *Every 50 meters stop & do 10 SB Back Squats Rx: 60/40 lb Scoring= for time