Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds: 2 Min Plank Hold, 1 Min Bar Hang, 10 Diamond Push Ups, 10 Dead Hang Pull Ups. Work Capacity: 50m Overhead Walking Lunge 45/35# Bar 400m Run 100 4 Count Flutter Kicks 400m Run 50 Weighted Step Up Sand Bag Back Rack 60/40# 400m Run 100 Sledge […]

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Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, 1000m Row, 20 Alt 1 Arm Dumbbell Snatch 45/25#, 5 Rounds of 5 Dead Hangs with 4 Second Deficit (120 sec rest between rounds). Work Capacity: With a 30/20# Pack or Vest Run 800m to Hill or Stairs 5 Min Of Hill or Stair Sprints, only run timer while […]

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Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds; 500m Row, 5 overhead squats 65/45#, 5 push press 65/45#, 10 alt walking lunge w/bar on back rack. Work Capacity: 400m Run 10 Overhead Squats 115/75# 800m Run 20 Alt Walking Lunge w/bar on Back rack 800m Run 10 Curtis P’s 400m Run 20 Ground to Overhead […]

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Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, Pre-SOP and Box Breathing, then ROM Drills. Row 500m, 20x strict press, row 500m, 10x strict HSPU. Work Capacity: Swim 1000m (sub 2000m ROW) Run 2 Miles Max Push Ups (Burn Out Sets) Max Pull Ups Max Sit Ups Durability:5 Mile Ruck 50#/30# Uneven Terrain, Hydrate Fuel.

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Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, 5 Rounds 10X Sand Bag Cleans, 25M Shuttle Sprint w Bag. Work Capacity: 2 Rounds for Time (You have 4 min per station, each member must complete all the reps and you must move as a team, 1 burpee penalty at the end for every rep missed in the […]

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Weekly Monster Mash

  Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds Barbell Complex with Burpee chaser (65-95#) Work Capacity:  Complete the Following in one hour. SEALFIT Total: Work up to 1RM of Bench, Back Squat, Push Press, Deadlift. Then: 10k run.   Durability: Warrior Yoga, Hydrate, Fuel.

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Weekly Monster Mash

  Baseline: Pre SOP, Box Breathing, ROM, Row 500 M then 3 Rounds of 10 Clapping Push ups, 15 Ring Rows, 20 Power Cleans Work Capacity:  Complete the Following for Time 10 Rounds 5 Power Snatches 115/75# 400M Run 5 Power Cleans 400M Run   Durability: 50 4 Count Mtn Climbers, 50 4 Count Flutter Kicks, […]

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Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM, 4 Rounds; 25 Sit Ups, 25 Push Ups, 20 Walking  Lunges Work Capacity:  Complete the Following for Time 50 Cals on Airdyne or 150 Cals on Rower 50 Overhead Walking Lunges 95#/65# 40 Cals on Airdyne or 120 Cals on Rower 40 Overhead Walking Lunges 30  Cals on Airdyne or […]

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Weekly Monster Mash

  Baseline: Pre SOP, Box Breathing, ROM, Barbell Complex with Burpee Chaser (65-95#)   Work Capacity:  With a 20# Vest Complete the Following for Time 1 Mile Run 10 Curtis P’s (95/65#) 800M Run 15 Curtis P’s 400M Run 20 Curtis P’s 200M Run 25 Curtis P’s 1 Mile Run Durability: 800M Farmer Carry (70/53) 5 […]

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Weekly Monster Mash

“Here is courage, mankind’s finest possession, here is the noblest prize that a young man can endeavor to win.” Tyrtaeus of Sparta Join Red Circle Foundation, Operation Hawkeye and The Glen Doherty Memorial Foundation in honoring the memory of Glen Doherty and recalling the bravery he and his teammates exhibited on September 11th and 12th 2012 […]

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