Free Weekly Workout

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m. Strength: Clean 5×3, then EMOM for 10 rounds of 7x Dips Work Capacity: Complete 4 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 […]

Weekly Monster Mash August 8th 2015   Focus: Working Under Load.   Baseline: Pre SOP, Box Breathing, ROM Drills, 20 SBGU’s, 200m run with Sand Bag, 20 Squat Cleans with Sandbag AHAP Work Capacity: With Sand Bag AHAP (Read the ENTIRE WOD to determine AHAP weight) 800m Carry 40 Squats Back Rack 400m Carry 20 […]

Weekly Monster Mash   Baseline: Pre SOP, Box Breathing, ROM Drills, 200m Walking Lunge, 20 Strict Pull Ups, 20 Push Ups, 20 Air Squats, 20 Dislocates. Work Capacity: 5 rounds 20 sand bag power cleans  20 burpees 20 sit-ups  Rest 3 min   5 rounds  400m run 20 pull-ups Rest 3 min   5 rounds  […]

Weekly Monster Mash   Baseline: Pre SOP, Box Breathing, ROM Drills, 800 M Run, 5 Rounds of Cindy Work Capacity:   “Murph” With 20# Vest or Ruck 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile run   Durability: 20 minutes Warrior Yoga, Hydrate, Fuel Hooyah!

Weekly Monster Mash   Baseline: Pre SOP, Box Breathing, ROM Drills, 800M Run, 200m Bear Crawl, 100m Alt Lunges Work Capacity:   For time: 1 mile run 25 thrusters (95/65) 1200m run 25 thrusters 800m run 25 thrusters 400m run 25 thrusters 200m run 25 thrusters   Durability: 20 minutes Warrior Yoga, Hydrate, Fuel Hooyah!