Free Weekly Workout

Baseline: Box breathing, then ROM drills. Complete 30-20-10 reps of 4-count mountain climbers, sit ups. Work Capacity: Partner workout… Partner #1 runs 200m, while partner #2 performs max rep sledge hammer hits. When partner #1 returns from the run, switch task. Repeat this cycle until as a unit you have performed a total of 500x […]

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m. Work Capacity: Complete 3 rounds for time of…      Run 400m with sandbag (80#/60#)      10x Sandbag Curtis P’s (80#/60#)      Run 400m without sandbag      20x burpee Durability: Max duration plank hold (Pays to be a winner…winner chooses “motivational consequences” for other athletes). […]

Baseline: Pre-SOP and box breathing, then ROM drills.  4 rounds – Barbell complex with push up chaser ( 75#-105#) Work Capacity: Complete the following for time…      100x Curtis P’s (95#/65#)      *Any time you break (more than a 3 breath rest), stop what you are doing and perform 1x suicide sprint (start line – 5m – […]

Baseline: Pre- SOP, Box Breathing and ROM drills, then: 10 minute Row (easy pace) Work Capacity: Complete for time: ENDURANCE BARBARA: 5 rounds: 20 pull up 30 push up 40 sit up 50 air squat Run 1 mile

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 10x KB sumo deadlift high pulls (24kg/16kg), 10x push ups, 10x jumping pull ups. Work Capacity: “Ryan”. Complete 5 rounds for time of…   10x push press (135#/95#)   20x step ups (24in box)   10x deadlift (225#/155#)   200m farmers carry […]

Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds (75#-105#) – Barbell complex with burpee chaser. Work Capacity: Complete 4 rounds for time of the following…   8x Overhead squat (105#/65#)   16x Burpee   3x rope climb (15ft)    400m run

Baseline: Pre-SOP and box breathing, then ROM drills. 10 minutes of sandbag get ups. Work Capacity:  For Time: -2 mile run “Adam Brown” Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 […]

Baseline: Pre-SOP and box breathing, then ROM drills. 30-20-10 reps of wall ball, sit up. Work Capacity:  Complete 7 rounds for time of the following…      7x Clean (135#/95#)      1x Full Gasser (4x55m shuttle sprints/width of a football field)      15x Hand release push ups Durability: Swim or ruck 30 minutes. Warrior yoga or Active Stretch. Hydrate […]

Baseline: Pre-SOP and box breathing, then ROM drills. 10 minutes of sandbag get ups. Work Capacity: Complete the following for time…      Run 1 mile with sandbag (80#/60#)      50x sandbag cleans (80#/60#)      Run 1 mile with sandbag (80#/60#) Durability: 30 minute swim or ruck run (50#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 […]