Workouts

11.08.24 “SANDBAG SCARS” 20 SB Front Toss25 SB Front Rack Reverse Lunges (total)30 SB Deadlifts800m SB Suitcase Carry (switch hands as needed)30 SB Deadlifts25 SB Front Rack Reverse Lunges (total)20 SB Front Toss*Spice it up by wearing your ruck! Rx:...

11.07.24 "RUCK OFF" 6 ROUNDS:20 Ruck Swings15 Ruck Pressed Flutter Kicks (4ct)10 Ruck Single Arm Push Press (each)200m Ruck Single Arm OH Carry (switch arms at 100m) Rx: Ruck 30/20 lbs Scoring= for time

11.05.24 "CHAD PREP IV" 3 ROUNDS: 50 Box Step Overs 50 Soccer Touches3 ROUNDS: 40 Box Step Ups 40 High Knees3 ROUNDS: 30 Reverse Lunges 30 Mountain Climbers (total) Use box height & loading that is consistent with how you...

11.04.24 "FINALE" BUY IN: 400m Farmers Carry5 Rounds: 10 SB Floor or Bench Press 10 Tempo Tricep Push Ups (3-1) 10 SB Hang Cleans 10 SB Strict OH Press 10 SB Bent Over RowsCASH OUT: 400m Farmers Carry Rx: Sandbag...

11.02.24 "FOUR" 4 ROUNDS: 400m SB Suitcase Carry (switch hands as needed) 40 SB Back Squats Rx: Sandbag 60/40 lbs Scoring= for time

11.01.24 "MED BALL PUMP" 10-1 Hand Release Push- Ups Med Ball Cleans *100ft Med Ball Carry after each set Rx: Med Ball 100/80 lbs Scale as needed or use sandbag instead of ball 10 reps of each exercise then do...

10.31.24 “MONSTER MASH” 10 Burpees 31 Kettlebell Swings 10 Burpees31 SB Overhead Throws 10 Burpees 31 SB Push Presses 10 Burpees 31 SB Bent Over Rows or Pull-Ups 10 Burpees 31 KB Sumo High Pull 10 Burpees 31 Kettlebell Snatches...

10.29.24 "CHAD PREP III" Part 1 for time:400 Ruck Step-ups*Rest 5:00-10:00 between Part 1 and Part 2.Part 22 sets for total reps:2:00 Ruck Walking Lunges1:00 Rest2:00 Ruck Squats1:00 Rest Use box height & loading that is consistent with how you...

10.28.24 "VESTED" 4 ROUNDS: *wear your weight vest (or ruck)Min 1: Push Ups Min 2: SB Bent Over Row Min 3: SB Shoulder to Shoulder Press Min 4: 200m Run(quick run, scale distance if needed) Min 5: Rest You pick...

10.26.24 "INCLINE RUCK" 20 minute Incline Ruck Uphill Upstairs, step ups, bridge, you chooseCash Out: 50 Ruck Pressed Flutter Kicks (4 count) Rx: 30/20 lb Ruck Scoring= for time

10.25.24 "BEARLY ALIVE" BUY IN: 1 minute Med Ball Bear Hug Hold4 ROUNDS: 25ft Bear Crawl Sandbag Drag Forward 25ft Bear Crawl Sandbag Drag Backward 15 Med Ball Bear Hug Squats 5 Med Ball Over ShoulderCASH OUT: 1 minute Med...

10.24.24 "2 MILE CARRY" 2 ROUNDS: 400m Ruck Shuffle 400m Ruck OH Carry 400m Ruck + Sandbag Carry 400m Ruck + Sandbag Farmer CarryCASH OUT: 1 minute Plank Hold (ruck optional) 50 Single Leg V-Ups 1 minute Plank Hold (ruck...

10.22.24 "CHAD PREP II" Buy In: 400m Ruck Shuffle/Run100 Ruck Box Step-Ups 100 Ruck Squats 100 Ruck Box Step-Ups 100 Ruck Alternating Reverse Lunges 100 Ruck Box Step-Ups 100 Ruck Soccer Touches 100 Ruck Box Step-UpsCash Out: 400m Ruck Side...

10.21.24 "PUSH-PRESS-PULL" 30-20-10: Push Ups (slick) Sandbag Devils Press Sandbag Plank Pull Throughs (total) Sandbag Over Shoulder Rx: Sandbag 60/40 lbs Scoring= for time

10.19.24 "CLOUD RUCKER" 4 ROUNDS: 7 Sandbag Bear Complex 400m Sandbag Shuffle Rx: Sandbag 60/40 lbs Scoring= for time

10.18.24 "RUCK ROTATION" MINUTE STATIONS:5 ROUNDS: Minute 1 - Ruck Swings Minute 2 - Ruck Russian Twists Minute 3 - Ruck High Pull Minute 4 - Ruck Shuffle/Run Minute 5 - Rest Rx: Ruck 30/20 lbs Try to complete as...

10.17.24 "CHAD PREP I" Buy In: 800m Ruck Run/Shuffle100 Ruck Box Step Ups 25 Ruck OH Sit Ups 100 Ruck Walking Lunges (total) 25 Ruck + SB Single Leg Posted Deadlifts (each) 100 Ruck Squats25 Ruck OH Slow Leg Raises...

10.15.24 "CAMERON" 5 ROUNDS: 15 Sandbag Rows 15 Sandbag Overhead Press 15 Sandbag Pressed Flutter Kicks (4 count) 100m Suitcase Carry Rx: Sandbag 60/40 lbs Scoring= for time

10.14.24 "TORRES" 5 ROUNDS: 8 Sandbag Power Cleans 16 Sandbag Walking Lunges (total) 100m Sandbag Overhead Carry Rx: Sandbag 60/40 lbs Scoring= for time

10.12.24 "EASY LIKE SATURDAY MORNING" 20 Side Plank Dips (right) 20 Side Plank Dips (left) 20 Plank Heel Rocks (total) 20 Bicycles (right) 20 Bicycles (left)2 mile coffee ruck (Grab your coffee/beverage of your choice and go or ruck to...

10.11.24 "LFG" 3 Rounds For Time: 20 Sandbag Thrusters 20 Sandbag Front Toss3 Rounds for Time: 6- 20ft Ruck Side Shuffle lengths 30 - Ruck SquatsCASH OUT: 50 Single Leg V-Ups (total) Max Plank Hold Rx: Sandbag 60/40 lbs, Ruck...