POWER HOUR
January 27, 2024
01.27.2024 "POWER HOUR"
Every 15 Minutes x 4 Rounds:
Run 1 mIle (slick/unweighted)
30 Sandbag Cleans
Rx: Sandbag 60/40 lb
Scale down the distance on the run if needed to stay within time domain.
Scoring= time for each round
GROCERY TRIP
January 26, 2024
01.26.2024 "GROCERY TRIP"
20 minute AMRAP:
50 ft Kettlebell Suitcase Carry Left
50 ft Kettlebell Suitcase Carry Right
50 ft Kettlebell Overhead Carry Right
50 ft Kettlebell Overhead Carry Left
100 ft Sand Medball Bear Hug Carry
Rx: KB 53/35 lb, Medball 100/80 lb
Scoring= total rounds + reps (every 50ft = 1 rep including the medball carry)
SANDY 2024
January 25, 2024
01.25.2024 "SANDY 2024"
20 ROUNDS:
2 Sandbag Bear Complex
4 Bear Crawl with Sandbag Pull (right arm pull + left arm pull = 1)
Rx: 60/40 lb
Scoring= for time
HAM SANDWICH
January 23, 2024
01.23.2024 "HAM SANDWICH"
Every 5 mins x 4 Rounds:
30 Ruck Cossack Squats
20 Ruck Hand Release Push-Ups
100m Ruck Run
1:00 Ruck Plank
Rx: Ruck 30/20 lb
Scoring= time to complete each round
TWO x FOUR
January 22, 2024
01.22.2024 "TWO x FOUR"
4 ROUNDS:
20 Kettlebell Goblet Squats
20 Burpees
*Rest 2 mins between each round
Rx: KB 53/35 lb
Scoring= for time (total time including rest)
SANDBAG DT
January 20, 2024
01.20.2024 "SANDBAG DT"
20 min AMRAP:
12 Sandbag Deadlifts
9 Sandbag Hang Cleans
6 Sandbag Push Press
Rx+: 80/60 lb
Scoring=rounds + reps
UP & GONE
January 19, 2024
01.19.2024 "UP & GONE"
27-21-15-9
Sand Med Ball Over Shoulder
*400m Run after each round (slick/unweighted)
Rx: Med Ball 100/80 lb
make sure you finish with a 400m run
SPIRIT BOMB
January 18, 2024
01.18.2024 "SPIRIT BOMB"
800m Sandbag Overhead Carry
*Every 50 meters stop & do 10 SB Back Squats
TO HELL & BACK
January 16, 2024
01.16.2024 "TO HELL & BACK"
40 Russian Kettlebell Swings
30 Sandbag Overhead Windshield Wipers (total)
20 Sandbag Thrusters
10 Sandbag Devils Press
30 Sandbag Windshield Wipers
Rx: KB 53/35 lb, SB 60/40 lb
50 CENT
January 15, 2024
01.15.2024 "50 CENT"
4 ROUNDS:50 Ruck Reverse Lunges (total)
50 Ruck Push-Ups (ruck optional)
50 Ruck Sit-Ups
Ruck optional on push-ups.
If you are proficient at push-up use the ruck until form begins to suffer then continue without your ruck.
If you struggle with push-ups elevate your hands to a step or box.
The higher your hands the easier the push-up.
BURPEE LADDER
January 13, 2024
01.13.2024 "BURPEE LADDER"
10-1 Burpees with a 200m Sandbag Run after each set of burpees:
10 Burpees
200m Sandbag Run
9 Burpees
8 Burpees
200m Sandbag Run...
all the way down to 1 burpee and 200m sandbag run
CASH OUT: 50 Flutter Kicks (4 count, slick)
PISTOL
January 12, 2024
01.12.2024 "PISTOL"
6 ROUNDS:
20 Mountain Climbers (2 count, slick)
20 Seated Ruck Russian Twist (2 count)
20 Ruck Pressed Sit Ups
100m Heavy Sandbag Zercher Carry
Rx: Ruck 30/20 lb, Sandbag 80/60 lb
Scoring= for quality, not for time