Free Weekly Workout

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.

Baseline:Pre SOP, Box Breathing, ROM Drills, 200m Bear Crawl Work Capacity: 800m Run 20 Min AMRAP W/20X Vest or Ruck 5x Tire Flips 10x DH Pull Ups 400m Run 5 Min Rest 20 Min AMRAP Body Weight 20 Elevated Push Ups 20 GHD Sit Ups 20 Alt Lunges with 45# Plate Overhead 40x Double Unders […]

Baseline:Pre SOP, Box Breathing, ROM Drills, 1000M Row Work Capacity: Pyramid Of: 1 DH Pull Up 2 Dips 3 Push Ups Add 1 rep to Pull Ups 2 Reps to Dips and 3 Reps to Push Ups. Once you reach 10 Pull Ups go back down in the same order. Durability: 4 Mile LSD Run , […]

Baseline: Box Breathing, ROM Drills, Run 800m, 5 Rounds of Cindy Work Capacity: With a 20# Vest or Ruck. 5 Power Cleans 135# 5 Push Pres 135# 800m Run Continue 4,3,2,1 Reps Running 800m between each round. Durability: 20 Min Grinder PT , Warrior Yoga, Hydrate & Fuel.

Baseline: Box Breath, ROM drills, 400m Run, Then 3 rounds: 10 Step Overhead Walking Lunge with KB (light) Right hand, 15 burpees, 10 Step Overhead Walking Lunge with KB Left Hand, 10 4x Mt. Climbers Work Capacity: 1 Mile Run 100x Push Up 800m Farmer Carry (55#/35#) 100 Sit Up 400m Plate Carry (45#/25#) 100 […]

Baseline: Pre SOP, Box Breathing, ROM, 5 Rounds of Cindy Work Capacity: 20 185# Backsquat Row 1000M 20 185# Ground to Overhead Run 800m 20 185# Front Squat 4 Min Airdyne 20 185# Bench 400 Meter Walking Lunge 20 185# Deadlift 200m Burpee Broadjump Durability: 5 mile Ruck 30#, 20 Min Warrior Yoga, Stretch, Hydrate, Fuel

Baseline: Pre SOP, Box Breathing, ROM, Deadlift and Double Under Circuit Work Capacity: 40-30-20-10 for time: Deadlift 185# Pull Ups Double Unders x2 4-3-2-1 Rope Accents Durability: 3 mile LSD Run, 20 Min Warrior Yoga, Stretch, Hydrate, Fuel

Baseline: Pre SOP, Box Breathing, ROM, 1 Min on AirDyne, 3 Rounds 1 Min Bar Hang, 1 Min Hand Stand Hold (HSH) Work Capacity: 2k Row 50 Push Ups 1 Min Towel Hang (timer runs while you are hanging only) 800m Run 50 Push Ups Max Effort HSH 1K Row 50 Push Ups 1 Min […]