11.30.23 “I am up, he sees me, I am down”


75 Burpee Sandbag Ground to Overhead with hop over SB

*You can also scale this down to a burpee with SB swing. If you use a ruck instead of a sandbag, do not drop it from overhead. 

Men: 60lb Women: 40lb 

11.28.23 “PUSH, PULL, KICK”

Buy in: Ruck 1600 meters 

10 min AMRAP:

10 Ruck  Shoulder Press 
10 Ruck Bent Over Rows
10 Ruck Flutter Kicks (4 ct)

Cash out: Ruck 1600 meters

Don’t have a Rucker, grab a Sandbag and get to work

11.27.23 “RUN, WALK, CRAWL”

5 Rounds:
400m Sandbag Run
20 Walking Sandbag Lunges
10 Bear Crawl pull through(s)



Get as far as possible in 10 minutes…

1 SB Deadlift
1 SB Hang Squat Clean
1 SB Push Press

2 SB Deadlift
2 SB Hang Squat Clean
2 SB Push Press

3 SB Deadlift
3 SB Hang Squat Clean
3 SB Push Press

…keep adding 1 rep per movement per round

Programmed by Street Parking

11.24.23 “RUCKED UP”

600m Ruck Run

When clock hits 5:00…

8 Rounds:
20 sec Ruck Squats
10 sec Rest

When the clock hits 9:00…

600m Ruck Run

Extra Challenge: Increase to 800m Runs

Programmed by Street Parking

11.23.23 “NOWHERE TO HIDE”


8 Sandbag Burpees w/ OH Press 
16 SB Box Step Overs 
Or 16 SB Walking Lunges

Extra Challenge: Increase to 12 Burpees

Programmed by Street Parking

11.21.23 “PUSH’EM OVER”

18 SB Supine Toe Touch
8 SB Push-up + 
Lateral Drag
12 SB Over Shoulder
8 SB Push-up + 
Lateral Drag

Rest 1 min between rounds

Programmed by Street Parking

11.20.23 “MIRAGE”

40 SB Lungesters

Every minute on the minute (starting at 1:00)
15 SB Hop Overs

When you hit 40 reps:
800m Ruck Run

Extra Challenge: Increase to 50 Lungesters + 20 Hop Overs  

Programmed by Street Parking

11.18.23 “FRANISH” 


Sandbag Thrusters
Sandbag Bent Over Rows
Burpee Over Sandbag


10 Rounds:
20 Sandbag or Ruck Floor Press
20 Sandbag or Ruck Sit-Ups 
50m Sandbag or Ruck Overhead Carry

11.16.23 "RUNNING SB DT"

5 Rounds:
12 Sandbag Deadlifts
9 Sandbag Hang Cleans
6 Sandbag Overhead Press
400m Sandbag Run/Shuffle/Walk

11.14.23 "RANGER PANTIES in a WOD"

6 Rounds:

100m Sandbag Suitcase Carry (wear ruck)

10 Ruck Push Ups 

10 Sandbag Plank Pull Throughs (wear ruck) 

11.13.23 "SANDBAG SWAP"

6 Rounds:

5 minutes Sandbag Ruck (ruck + sandbag)

5 minutes Recovery Ruck (ruck only)

11.11.23 “CHAD1000x”

In Support of Veteran Mental Health

All proceeds of the CHAD 1000X fundraiser will go to support Veteran
Mental Health Initiatives through The Step Up Foundation which, in
conjunction with Sara Wilkinson, will provide financial support to
other nonprofits dedicated to Veteran Mental Health initiatives.

The Workout:

1,000 box step-ups completed as a team, partner, or individual for time.


1. Slick/Beginner // No rucksack. You pick the height of the step-ups.

2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use 20" box for step-ups.

11.10.23 “3 Miler”

3 Mile Ruck (you pick the load)

11.9.23 “RUCK OFF”


20 Ruck Swings

15 Ruck Pressed Flutter Kicks (4ct)

10 Ruck Single Arm Push Press (each)

200m Ruck Single Arm OH Carry (switch arms at 100m)


11.7.23 “RUCK CINDY”


5 Pull-Ups or SB Bent Over Rows 

10 Ruck Push-Ups

15 Ruck Squats 

AMRAP = As Many Rounds As Possible


20 SB Front Toss

25 SB Front Rack Reverse Lunges (total)

30 SB Deadlifts

800m SB Suitcase Carry (switch hands as needed)

30 SB Deadlifts

25 SB Front Rack Reverse Lunges (total)

20 SB Front Toss

*Spice it up by wearing your ruck!

11.4.23 “HOTSHOTS 19” 


30 Air Squats (slick)
19 SB Power Cleans 
7 Strict Pull-Ups or KB Single Arm Bent Over Rows (each)
400 meter Run (Ruck Optional)


Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.

11.3.23 “5 MILER”

5 Mile Ruck For Time (carrying your baseline weight)

11.2.23 “GUNSLINGER”

BUY IN: 400m Farmers Carry

5 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 Rows 

CASH OUT: 400m Farmers Carry