Free Weekly Workout

  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 […]

“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 […]

  Baseline: Pre SOP, Box Breathing, ROM, Barbell Complex w/Burpee Chaser 65-95# Work Capacity: 10, 9, 8,7,6,5,4,3, 2, 1  Reps Of The Following: Push Ups Rope Climbs Chest 2 Bar Deadlifts 225/185#   Durability: 50 GHD Sit Ups, 50 GHD Back Extensions,  Hydrate, Fuel   Enjoy the Weekend!

  Baseline: Pre SOP, Box Breathing, ROM, 5k Run On Soft Sand or Trail. Work Capacity: AMRAP 30 Min 5 Ground to Overhead 135# / 95# 10 Burpees 500m on a rower   Durability: 100 Arm Haulers, 100 4 Count Flutter Kicks,  Hydrate, Fuel   Enjoy the Weekend!

  Baseline: Pre SOP, Box Breathing, ROM, Row 1000m, 25 Burpees, 15 Toes To Bar, 5 Min Plank Hold Work Capacity: 100 Bench Press (100/65#) Run 800m 75 Back Squat (100/65#) Run 400m 50 Deadlift (100/65#) Run 200m 25 Strict Press (100/65#) Durability: 3 Mile Ruck over the roughest terrain you can find, Hydrate, Fuel   […]

Baseline: Pre SOP, Box Breathing, ROM, 4 x 400m Jog, Run, Sprint, Sprint with 1 min rest between rounds. Work Capacity: 10 Rounds For Time w/ 800m Buy In 5x Deadlift 225#/155# 10x Toes 2 Bar 15x Dumbell Thursters 45/25# 20x Sit Ups 25x Box Jumps 24/20″ 800m Cash Out Durability: 400m Walking Lunge, 400m […]

Baseline: Pre SOP, Box Breathing, ROM drills, Row 1000 Meters at moderate pace. Stamina: SEALFIT PST: Max Dead Hang Pull-ups, Max push-ups in 2 Min, Max sit-ups in 2 minutes, Max air squat in 2 minutes. Run 1 mile AFAP. Record and report scores. Work Capacity: Swim 500m Combat Side Stroke or Row 2,000M 50x […]