12.30.23 "FINALE"
3 ROUNDS:
10 Sandbag Power Cleans
20 Sandbag Front Rack Walking Lunges (total)
100m Sandbag Bear Hug Carry
10 Sandbag Squat Cleans
20 Sandbag Front Rack Walking Lunges (total)
100m Sandbag Overhead Carry
12.29.23 "5 MILE RUCK"
Ruck 5 Miles (30#/20#) for time
12.28.23 "GRIP TEST"
2 Mile Farmers Carry
You pick the weight based on what you have. Can be an uneven carry with a ruck in one hand and sandbag in the other, switching as needed. Or grab 2 kettlebells. Should be a challenging weight. To spice it up wear your ruck or weight vest!
12.26.23 "COOKIE CRUSHER"
2 ROUNDS:
20 Kettlebell Swings
20 Kettlebell Goblet Squats
20 Kettlebell Reverse Lunges (total)
20 Kettlebell Single Arm Push Press (total)
Rest 2 minutes
2 ROUNDS:
15 Sandbag Floor Press
15 Sandbag Bent Over Rows
15 Sandbag Deadlifts
Rest 2 minutes
2 ROUNDS:
10 Sandbag Get Ups
10 Sandbag Shoulder to Shoulder Press
10 Mountain Climber (4 ct, slick)
12.25.23 "REINDEER GAMES"
10-1
Sandbag Trusters
Sandbag Lateral Toss
Burpee Broad Jumps (slick/unweighted)
Start with 10 reps of each movement, then 9 of each, 8, 7, etc until you complete 1 rep of each movement.
12.23.23 "12 DAYS OF CHRISTMAS"
100m Sandbag Shuffle
2- Sandbag Thrusters
3- Sandbag Clean & Press
4- Sandbag Burpee OH Throw
5- Sandbag Bent Over Row
6- Kettlebell Snatches (total)
7- Kettlebell Swings
8- V-Ups
9- Sandbag Back Squats
10- Sandbag Walking Lunges (total)
11- Sandbag Front Toss
12- Sandbag Man Makers
For Time, adding one movement per round in tune to the song: On the first day of Christmas, my true love gave to me… Start with one 100m Sandbag Shuffle. Next do two Thrusters and one 100m Sandbag Shuffle. Then three Sandbag Clean & Presses, two Thrusters, and one 100m Sandbag Shuffle. Continue this way until the final round of 12 Sandbag Man Makers, 11 Sandbag Front Toss, and each movement descending in repetitions all the way down to the one 100m SB Shuffle for 364 total repetitions.
12.22.23 "INCLINE RUCK"
30 min Ruck with elevation
Ruck 30/20 lbs
Don't have elevation, find some stairs or do step ups on a box.
12.21.23 "TENS UNIT"
10 ROUNDS:
10 Sandbag OH Throws (60/40 lbs)
10 Push Ups (slick/unweighted)
10 Sandbag OH Leg Raises (60/40 lbs)
100m Sprint (slick/unweighted)
12.19.23 "FIRST CLASS"
20 min AMRAP:
400m Ruck Suitcase Carry (30/20 lbs)
20 Ruck Split Squats (30/20 lbs, 10 reps each leg)
20 Sandbag Cleans (60/40 lbs )
50m Sandbag Overhead Carry (60/40 lbs)
12.18.23 "5k RUCK"
Ruck 3.1 Miles (30/20 lbs)
12.16.23 "LOCK, SHOCK & BARREL"
10 Man Makers
50 Plank Ruck Pull Through
400m Ruck
10 Man Makers
50 Ruck Pressed Leg Lifts
400m Ruck
10 Man Makers
50 Ruck Twists (2 ct)
400m Ruck
Programmed by Chris Strasser from Vice City Ruckers
12.15.23 "PAIN TRAIN"
Buy In: 1 min Wall Sit w/ Ruck at chest
20 min AMRAP:
5 Sandbag Bear Complex
10 Ruck Cossack Squats
15 Sumo Squat High Pull w/Ruck
200m Ruck + Sandbag Carry
Cash Out: 1 min Wall sit w/ Ruck at chest
12.14.23 "PYRAMID"
30-20-10-20-30
Sandbag Shoulder to Shoulder Press
Sandbag Deadlifts
Mountain Climbers 4ct (slick/unweighted)
12.12.23 "ACTIVATE"
1 Round:
50 Zercher Squats
10 Floor Press
40 Zercher Squats
20 Floor Press
30 Zercher Squats
30 Floor Press
20 Zercher Squats
40 Floor Press
10 Zercher Squats
50 Floor Press
12.11.23 "BULLET"
5 Rounds:
Minute Stations
1 min Sandbag Front Toss
1 min Ruck Russian Twists
1 min Sandbag Hang Clean & Press
1 min Ruck Pressed Leg Raises
12.9.23 "JACK SKELLINGTON"
BUY IN: 1 Mile run/shuffle
50 Burpees
50 Sit-Ups
50 Push-Ups
50 Air Squats
50 4ct Mountain Climbers
50 4ct Jumping Jacks
50 4ct Flutter Kicks
Rx: Ruck (30#/20#) for all movements except burpees
Burpees (slick/unweighted)
Scaled: slick/unweighted for entire wod
Programmed by Chris Strasser from Vice City Ruckers
12.8.23 "ASSAULT"
100m Bear Crawl (slick)
(50m down, 50m back)
20 SB Power Cleans
30 SB Plank Pull Throughs
40 Lateral Hops over SB
50m SB Run (down & back)
60 SB Swings
THEN REPEAT in reverse order starting with 60 more swings.
12.7.23 "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 (ruck + sandbag)
12.5.23 "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
12.4.23 "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)
Buy in: With your ruck off, do the following exercise as quickly as you can with good form. You can break up the reps however you’d like:
-
50 Sandbag/Sand Medicine Ball over shoulders
Main Event: Put your ruck on your back and do the following:
-
Ruck for 30 seconds.
-
Carry the sandbag or sand medicine ball for 30 seconds. Alter how you carry the weight throughout the workout. For example, hug it frontward, toss it on a shoulder, rest it over your back, etc.
Do that—swapping back and forth—for the allotted time.
Time: 30 minutes total.
-
Deeper explanation: You’ll ruck 30 seconds, then pick up the weight (keeping your ruck on) and carry it however you’d like for 30 seconds. Then you’ll drop the weight or hand it off to your partner and ruck 30 seconds. Then you’ll carry the weight again in a different position for 30 seconds. And so on and so forth until you’ve done that for 30 minutes.
-
Big note: This is best done with a partner. Ruck together and hand off the weight.
Buy out: Take your ruck off. Then do the following exercise as quickly as you can with good form. You can break up the reps however you’d like.
-
20 squats holding the weight or your ruck in front of you.
-
5 total minutes of a plank (e.g., you could do five one-minute sets of the plank).
-
20 bird dogs (each side)
12.1.23 “LIAM”
FOR TIME:
800m SB Run
100 SB Leg Raises
50 SB Front Squats
50 SB Bent over Row
800m SB Run
Men: 60lb
Women: 40lb
