03.05.2024 "ELEVATED ECHO"

10 minutes Elevation or Stair Ruck

100m Ruck Overhead Carry

100 Ruck Step- Ups

100m Ruck Overhead Carry

100 Ruck Step- Ups

10 minutes Elevation or Stair Ruck

Rx: 30/20 lb Ruck 

Scoring= for completion

03.04.2024 "FIFTY FOXTROT"

Buy In: 400m Sandbag Run

50 Sandbag Seated Press

50 Sandbag Over The Shoulder

50 Burpees Over The Sandbag

50 Sandbag Lunges (total)

Cash Out: 400m Sandbag Run

Rx: 60/40 lb Sandbag

Scoring= total time

03.02.2024 "24.1 GORUCK Version"

FOR TIME:

21 kettlebell snatches, arm 1

21 lateral burpees over kettlebell

21 kettlebell snatches, arm 2

21 lateral burpees over kettlebell

15 kettlebell snatches, arm 1

15 lateral burpees over kettlebell

15 kettlebell snatches, arm 2

15 lateral burpees over kettlebell

9 kettlebell snatches, arm 1

9 lateral burpees over kettlebell

9 kettlebell snatches, arm 2

9 lateral burpees over kettlebell

Rx: 53/35 lb Kettlebell 

Scaled: 35/23 lb Kettlebell 

Scoring= for time

03.01.2024 "SHANNON"

35 min AMRAP:

1 min Sandbag Deadlift Hold

16 Burpees

200m Run

19 Sandbag Thrusters

Wear a weight vest (20/14 lb) for entire workout

Sandbag weight 60/40 lb

Sandbag Deadlift Hold counts as 1 rep

In honor of Navy Chief Petty Officer Shannon M. Kent, 35, was stationed at the Fort Meade Army installation. She was one of four Americans killed by a suicide bomber in Syria on January 16, 2019. On her fifth combat deployment, she was assigned to a Navy unit that supports the National Security Agency and military Special Operations forces.

Kent’s fellow comrades created and named the workout “Shannon” in her honor. This rigorous 35-minute workout included some of her favorite exercises: burpees, running, and thrusters. Each minute of the Shannon workout celebrates one year of her life. She is survived by her husband and two children.

GORUCK friend and veteran journalist Marty Skovlund Jr. teamed up with Joe Kent to tell the story of this extraordinary human in the new book Send Me: The True Story of a Mother at War.

Scoring= total rounds + reps

02.29.2024 "THE FARMER"

20 Med Ball Cleans

400m Kettlebell Farmer Carry

400m Med Ball Bear Hug Carry

20 Med Ball Cleans

Rx: Med Ball 100/80 lb & Kettlebells 53/35 lb

For the Farmer Carry you can use Jerry Cans, Rucks, Sandbags or whatever you have available. 

Scoring= for time

02.27.2024 "INVESTED"

Buy In: 400m Run

10 ROUNDS:

10 Push Ups

10 Bulgarian Split Squats (each leg)

10 Sandbag Push Press

10 Tempo Squats (1 count pause at the bottom)

Wear a weight vest for all movements. 

You pick the weight. 

To scale push-ups elevate the hands to a curb, box or wall. 

The higher the hands the easier the push-up. 

Scoring= for completion / quality reps

02.26.2024 "THE PAPERMAN"

2-mile ruck with Ruck and Sandbag

Then 15-20-17 reps of the following, ruck on:

Sandbag Clean and Press

Sandbag Rows

Sandbag Over the Shoulder

Sandbag Deadlift

Rx: Ruck 30/20 lb & Sandbag 60/40 lb

In honor of Walter Edwin Scott JR, gunned down in the early morning hours of February 15th, 2017, in uptown Charlotte, NC, during an attempted robbery.

Before Wes fell, he returned fire, striking his attacker, resulting in the suspected being apprehended. Most knew Wes Scott as “The Paperman,” as an Advanced State Constable who worked drug interdiction with York County Sheriff’s Office.

Scoring= for time

02.24.2024 "STRUCTURE"

4 ROUNDS:
100’ Sand Jerry Can Suitcase Carry 55/45 (L-R)

100’ Single Arm Sand KB Overhead Carry 53/35 (L-R)

30 Sand KB Russian Twists total (53/35)

1 Sand Med Ball Over Shoulder + 30’ Hug Carry + 1 Sand Med Ball Over Shoulder + 30' Hug Carry (100/80)

20/16 Cal Bike or 200m Sandbag Run

Scoring= for time

02.23.2024 "DO IT FOR THE PUMP"

30-20-10 (not for time)

Sandbag Curls
Sandbag Push Press
Sandbag Reverse Lunge (each)
Sandbag Single Arm Row (each) (L-R)
Sand KB Single Arm Bench Press (each) (L-R)

Pick weights for each movement that is challenging while keeping good form 

Scoring= for completion

02.22.2024 "IT WILL END"

200m Tombstone Carry 175/100

200m Sand Jerry Can Carry 55/45
*every break run 200m

Sub heavy sandbag or sand med ball if you do not have Tombstone. 

If you don't have something heavy then increase the distance to 400m. 

Scoring= for time

02.20.2024 "HOLY RUCK"

800m Ruck
100 Ruck Squats
75 Ruck Push-ups
50 Strict Pull-ups or Sandbag Bent Over Rows
800m Ruck

Rx: Ruck 30/20 

*ruck stays on entire workout 

**scale pull-ups as needed

02.19.2024 "SO MANY OVERS"

21-15-9
Single Arm Hang KB snatch (total) 53/35
KB Step Ups (each leg) 24/20”
Sand Med Ball Burpee over yoke or box 100/80

Scoring= for time