Free Weekly Workout

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!

Weekly Monster Mash   Baseline: Pre SOP, Box Breathing, ROM Drills, 800M Run, 200m Bear Crawl, 100m Alt Lunges Work Capacity: 50 Sand Bag Step Ups 20/16′ 60/40# 10 Sand Bag Get Ups 200M Run w/Sand Bag 20 Sand Bag Squat Cleans 400m Run w/ Sand Bag 20 Sand Bag Back Squats 200m Run with […]

Weekly Monster Mash   Baseline: Pre SOP, Box Breathing, ROM Drills, Barbell Complex 45 – 95#   Work Capacity: 30 Min Time Hack You and a teammate move as much weight as you can from Ground to Overhead. (add up each rep between you and your partner multiply by weight on barbell for your score) […]

Weekly Monster Mash “If it don’t suck, we don’t do it.” Baseline: Pre SOP, Box Breathing, ROM Drills, Run 800m, 5 rounds: 5 pull ups, 10 push ups, 15 air squats Work Capacity: 45 minute AMRAP 10 burpees 50 wall balls 400m run 10 wall balls 50 burpees 400m run Durability: 20 minutes Warrior Yoga, […]

Weekly Monster Mash Baseline: Pre SOP, Box Breathing, 2 Rounds, 20 Push Ups, 20 Sit Ups, 20 Pull Ups, 20 Air Squats Work Capacity: 5 Rounds for Time 20 Dips 20 Diamond Push Ups 20 Strict Pull Ups 20 Box Jumps 30″ 20 185# Deadlifts 200m Sprint Durability: 20 Min Warrior Yoga, Hydrate, Fuel.

Weekly Monster Mash “Challenge is a necessary process for growth.” Baseline: Pre SOP, Box Breathing, 4 x 400M Sprints, Barbell Complex, ROM Drills Work Capacity: 30 Clean and Jerks @ 135 Run 1,200m Row 1,000m 50 Push-ups Rest 1 min 30 Power Snatches @ 115 Run 1,200m Row 1,000m 50 Push-ups Rest 1 min 30 […]

Weekly Monster Mash Baseline: Pre SOP, Box Breathing, 1 Mile Run, ROM Drills Sometimes we need the push of others to reach our highest individual potential. Primer: (with a partner) – Count your repetitions in each round, partner with lowest total for the 2 min round assumes 5 burpee penalty. 2 min max effort w/30 […]

Weekly Monster Mash Baseline: Pre SOP, Box Breathing, Run 800m, 10 Strict Pull-up, 25 Push-ups, 100 Sit-ups. Work Capacity: 100 Double Under Buy In 21-15-9 Clean and Jerks (135/115) Calories on the Rower into 5 Rounds of Cindy (5 pull-ups, 10 Push-ups, 15 Airsquats) into 9-15-21 Power Snatches (115/95) Calories on the Rower into 3 […]