01.21.2025 "ON A ROLL"

6 Rounds:
200m Ruck + KB Shuffle 10 Ruck Push-Ups10 Ruck OR KB Get-Ups (5 each side)

Rx: Ruck 30/20, KB 35/26

Scaled: Ruck 20/10, KB 26/18

*if form suffers during push-ups then do them slick/unweighted

Scoring= for time

01.20.25 "MEAT & POTATOES"

20 minute AMRAP:
5 Sandbag Bear Complex10 Sandbag Bent Over Row15 Sandbag Deadlifts20 Sandbag Flutter Kicks (4 count)

Rx: Sandbag 60/40Scaled: Sandbag 40/20

Rounds + Reps

01.18.25 "KNOW THYSELF"

1 Mile Ruck Shuffle For Time

-Rest 2 minutes-
2 minutes max reps Hand Release Ruck Push-Ups

-Rest 2 minutes-
2 minutes max reps Ruck Back Squats

-Rest 2 minutes-

1/2 Mile Ruck Suitcase Carry For Time (alternate hands freely)

Ruck weight: Heavy 45 lbs

Tough 30 lbs

Basic 20 lbs

Light 10 lbs

Scaling Options:

Decrease the weight for each movement.Lower knees to ground for modified hand release push-ups.

If done as a group, increase rest time for all to start each movement at the same time.

Scoring= Log a separate score for each of the 4 exercises

01.17.25 "3 MILER"

Ruck 3 Miles

You pick the load. 

Scoring= for completion

01.16.25 "LAUNCH"

10 - 1

Burpees

Sandbag Clean & Front Toss

*50ft Sandbag Overhead Carry after each set

Rx: Sandbag 60/40 lb

Scoring= for time

01.14.25 "RUCK MARCH"

4 ROUNDS:

30 Ruck Front Squats

30 Ruck Lateral Lunges (15R/15L)

30 Ruck Step Ups (15R/15L)

400m Ruck Shuffle

Rx: Ruck 30/20 lbs

Scaled: Ruck 20/10 lbs and/or perform some exercises with bodyweight only. You can also scale down the number of rounds.

Scoring= for time

01.13.25 "GRENADE"

BUY IN: 400m Kettlebell Suitcase Carry

4 ROUNDS:

Single Arm Kettlebell Floor Press Right

Single Arm Kettlebell Sit Up Right

Single Arm Kettlebell Floor Press Left

Single Arm Kettlebell Sit Up Left

4 ROUNDS:

Single Arm Kettlebell Bent Over Row Right Single Arm Strict Overhead Press Right

Single Arm Kettlebell Bent Over Row Left

Single Arm Strict Overhead Press Right Left

CASH OUT: 100 Kettlebell Russian Swings

You pick the weight of your kettlebell for each movement. 

Scoring= for time

01.11.25 "LET'S GAUX RUCK"

Long ruck:
30-minute ruck

Every 5 min: 5 squats + 10 reverse lunges (total)

(5/10/15/20/25/30 min)

Rx+: Ruck 45/30 lbs

Rx: Ruck 30/20 lbs

Scaled: Ruck 20/10 lbs

Scoring= for completion

01.10.25 "JUST GAUX FOR IT"

5 Rounds For Time:

50ft Jerry Can Farmers Carry
15 Jerry Can Swings
50ft Shuttle Run

Rx: Jerry Cans 55/45 lbs

Scoring= for time

01.09.25 "CHIPPER TIME"

10 sandbag power cleans
15 sandbag push press
20 sandbag deadlifts
100ft sandbag carry
20 sandbag deadlifts
15 sandbag push press
10 sandbag power cleans

Rx+: Sandbag 80/60 lbs

Rx: Sandbag 60/40 lbs

Scaled: Sandbag 40/20 lbs

Scoring= for time

01.07.25 "SAND BALL CARRY"

10 min AMRAP:
10 sand medicine ball over shoulders
10 burpees over sand medicine ball
50ft sand medicine ball carry

Rx: Med Ball 100/80 lbs

Scaled: 80/60 lbs

Scoring= rounds + reps

01.06.25 "GAUX FOR REPS"

Min stations - as many reps at each station:

3 ROUNDS:

Min 1) Sand KB snatches

Min 2) Sand KB goblet squats

Min 3) Sand KB front rack lunge steps

Min 4) Rest

Rx: Kettlebell 53/35 lbs

Scaled: 35/26 lbs

Scoring= total reps