Free Weekly Workout

Weekly Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills, Barbell Complex 45 – 95# Work Capacity: “Glen” 30 Clean and Jerks 135# 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Rest 5 Min “Murph” With 20# Vest 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run […]

Intern Takeover! School is out and we have a new crop of interns at HQ. That means we get to kick our feet up, have our coffee fetched and delegate tasks, like programming the weekly monster mash. HOOYAH Interns! Baseline: Pre SOP, Box Breathing, ROM Drills, Run 400m, 20 Barbell Thrusters, 20 Push-ups. 20 pull-up, […]

Baseline:

Baseline:

Baseline:Pre SOP, Box Breathing, ROM Drills, Run 400M, Warm Up to 5 RM Deadlift, Front Squat, Push Press. Work Capacity: 45 Min AMRAP 10 AHAP Unbroken Thrusters 50 Double Unders 2 Min Plank 400M Run Durability: 100 4 Count Flutter Kicks, 100 4 Count Jumping Jacks, 100 Mtn Climbers, Warrior Yoga, Hydrate & Fuel.

Baseline:Pre SOP, Box Breathing, ROM Drills, 800m Run, 50 Push Ups, 50 Air Squats, 50 Sit Ups Work Capacity: 10 Rounds for Time 20 KB Swings 35# 30 Box Jumps 24″ 40 Pull Ups 50 4 Count Flutter Kicks Durability: 3 Mile Ruck 45#, Warrior Yoga, Hydrate & Fuel.

Baseline:Pre SOP, Box Breathing, ROM Drills, 3 Rounds Barbell Complex 45 – 95# Work Capacity: 3 Rounds for Time: 1 Mile Run 50 Weighted Step Ups 45# 20 Deadlifts 185# Durability: 20 Min Warrior Yoga, Hydrate & Fuel.

Baseline:Pre SOP, Box Breathing, ROM Drills, 27 Mile Run Work Capacity: 10,000 Burpees Durability: 20 Min Warrior Yoga, Hydrate & Fuel.

Baseline:Pre SOP, Box Breathing, ROM Drills, 1 Mile Run Work Capacity: Grinder PT (45 min) 50 4 Count Jumping Jacks 25 Push Ups 25 Dive Bomber Push Ups 50 4 Count Jumping Jacks 50 Air Squats 50 Monkey Squats 25 Push Ups 5 Min Plank 50 4 Count Flutter Kicks 50 4 Count Mtn Climbers […]