7.24.23 "ISIDORE"
7.22.23 "OGRE"
50 Medball Ground To Overhead For Time
Standard 60# / 40#
Heavy 100# / 80#
Spice it up by wearing a Ruck or Weight Vest
7.21.23 “Sins of Our Fathers”
10 Rounds:
100’ Zercher Carry
10 SB Deadlifts
5 SB Burpees
100’ Farmer Carry
Standard Sandbag 60# / 40#
Heavy Sandbag 100# / 80#
7.20.23 "5 MILE RUCK"
5 Mile Ruck Increasing Pace 60 sec each mile
(Pace yourself, if you go out too fast on the first mile, you’ll really pay for it later.)
Ruck or Vest 30# / 20#
7.18.23 “Strong Shoulders, Strong Mind”
6 Rounds:
5 SB Devils Press
10 Hand Release Push Ups
100m SB Burden Carry
Sandbag 60# / 40#
*Spice it up by adding a Weight Vest or Ruck
7.17.23 "INVADER"
15 min AMRAP:
5 Medball Bear Hug Squats
50m Medball Bear Hug Carry
*3 Medball Over Shoulder every time you drop the ball
Spice it up by wearing a Weight Vest or Ruck
30# / 20#7.15.23 “CANS & KETTLES”
5 Rounds:
45 sec JC Lateral Hops
10 KB Single Arm Swings (each arm)
50m JC Farmer Carry
10 KB Skipping Lunges (each leg)
- 2:00 min rest between sets
7.14.23 “PUSH & PRESS”
5 Rounds:
6 SB Plyo Push-ups (each arm)
10 SB Overhead Press
50m SB Overhead Carry
5 KB Snatch (each arm)
- 2:00 mins rest between sets
7.13.23 “ARE WE DONE YET”
5 Rounds;
10 SB Lunges (each leg)
7 SB Clean & Press
40m SB Suitcase Carry (each side)
3 SB Get-ups (each side)
- 2:00 min rest between rounds
7.11.23 “MEDBALL BLITZ”
5 Rounds:
7 MB to shoulder (each side)
12 MB Front Squats
50m MB Stress Carry
- 2:00 min rest between rounds
7.10.23 “GRIT & GRIP”
3 Rounds:
12 SB Deadlift
9 SB Hang Cleans
6 SB Rows
(unbroken)
200m Run (Sandbag optional)
- 1:30 rest between rounds
7.8.23 “ASSAULT”
100m Bear Crawl (slick/50m down, 50m back)
20 SB Power Cleans
30 SB Plank Pull Throughs (total)
40 Lateral Hops over SB
50m Sprint (down & back, ruck optional)
60 Swings (KB, Ruck or SB)
THEN REPEAT in reverse order, starting with 60 more swings.
7.7.23 “LEGS ON BLAST”
4 Rounds:
100m Ruck Side Shuffle (50m down, 50m back)
15 Ruck Static Lunges (ea leg)
15 Ruck 1 & ¼ Squat
15 Ruck Single Leg Deadlifts (ea leg)
Cash Out: Heavy 400m Carry (load up and go!)
7.6.23 “CORE CONTROL”
2 Rounds:
800m Ruck
50 Single Leg V-Ups (slick)
25 Plank Ups (slick)
800m Ruck
50 Sit Ups (slick)
1 min Plank Hold (Ruck optional)
7.4.23 “UNITED WE RUCK”
With a partner, complete the following workout. Each of you will do all of the reps. Start every movement together and finish with your 1 miler as fast as possible with your partner. Time your full workout and let us know how you did. No partner gets left behind — United We Ruck.
50- Burpees w/Lateral Hop over Sandbag
13- Sandbag Get Ups
50- Sandbag Back Rack Walking Lunges (each leg)
13- Sandbag Get Ups
50- Sandbag Ground to Overhead
13- Sandbag Get Ups
Cash Out: 1 mile weighted (Sandbag or Ruck) , CARRYING AN AMERICAN FLAG (AFAP) as fast as possible
Sandbag weight 60#/40#
*can scale by using ruck instead of sandbag
Significance:
50 white stars on the American flag representing the 50 States
13 red and white stripes representing the 13 original colonies
7.3.23 “ARMAGEDDON”
Buy In: 50 Push-ups (slick)
6 Rounds:
10 SB Skull Crushers
10 SB Floor Press
10 SB Strict Overhead Press
10 SB Bicep Curls
10 SB Bent Over Rows
Cash Out: 50 Push-ups (slick)
*Can use ruck instead of sandbag to lighten the load if needed.
7.1.23 “WASHINGTON”
For time:
Ruck Suitcase Carry
1.5 Miles // 2.4 Kilometers
*Each time you switch hands or rest, you must do 10 squat clean thrusters before you begin the suitcase carry again.
Ruck weight: (Beginner: 20#/10#; Intermediate: 30#/20#; Expert 45#/30#)
Notes: Choose a doable pace that you can sustain for the duration of the carry.
*First in War, First in Peace, First in the Hearts of his Countrymen–this 555 - foot tall marble obelisk monument was built to honor George Washington, the United States' first president. ~National Park Service
