Free Weekly Workout

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 […]

Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds – barbell complex with burpee chaser (75#-105#) Work Capacity: “Glen” Complete the following for time…      30x clean and jerk (135#/95#)      Run 1 mile      10x rope climb (15ft)      Run 1 mile      100x burpee Durability: Warrior yoga or Active Stretch.  Hydrate and fuel within 30 minutes.  Journal […]

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 5x pull up, 10x push ups, 15x air squats, 10x dislocates. Work Capacity: Dynamic “Angie”. Complete the following for time..      100x jumping pull ups      100x clapping push ups      100x sit up to standing      100x jumping air squats Durability: 30 minute ruck with […]

Baseline: Pre-SOP and box breathing., then ROM drills. 4 rounds – Barbell complex (75#-105#) with push up chaser. Work Capacity: 20 rounds – Every 60 seconds, perform the following…      5x wallball (20#/12#)      3x handstand push up      1x power clean (185#/135#) Durability: 8x hill sprints (If you do not have access to a hill, substitute 200m […]

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 10x jumping pull ups, 10x dips, 10x sit ups. Work Capacity: “Fight Gone Bad”. Complete 3 rounds for max reps of…      1 minute wall ball (20#/12#)      1 minute sumo deadlift high pull (75#/55#)      1 minute box jump (24in/20in)      1 minute push press […]