Free Weekly Workout

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 […]

Baseline:Pre SOP, Box Breathing, ROM Drills, Run 400m, 3 Rounds of: 5 HSPU, 15 Box Jumps, 20 Air Squats Work Capacity: 5 Rounds Of 400M Run 10 Clean and Jerks 135# 10 Bar Facing Burpees Rest 10 Min Pyramid Of: 1,2,3 – 8 Dips and Chin Ups 2,4,6 – 16 Diamond Push Ups Durability: 20 […]

Baseline:Pre SOP, Box Breathing, ROM Drills, 3 Rounds Barbell Complex 45 – 95# Work Capacity: Hero WOD 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 inch box 24 Wallball […]

Baseline:Pre SOP, Box Breathing, ROM Drills, 20 GHD Sit Ups, 50 Push Ups, Run 800m Work Capacity: 400m Farmer Carry 55# 20 KB Thrusters 55# 20 Burpees 10 Rope Climbs 15′ 50 KB Swings 55# 10 Rope Climbs 15′ 20 Burpees 20 KB Thrusters 55# 400m Farmer Carry 55# Durability: 5 Mile Ruck 20 w/35#, Min […]

Baseline:Pre SOP, Box Breathing, ROM Drills, 10 Curtis P’s 65# Work Capacity: 40 Min AMRAP 135# Barbell Complex with Burpee Chaser. Durability: 20 Min Warrior Yoga, Hydrate & Fuel.

Baseline:Pre SOP, Box Breathing, ROM Drills, 50 Push Ups Work Capacity: 10,000m Row Durability: Warrior Yoga, Hydrate & Fuel.