Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: With a partner, 3 Rounds for time:  Partner 1: 30x Burpee Partner 2: AMRAP Kettlebell Swing until P1 is done.  -Switch  Partner 1: 30x Burpee Partner 2: AMRAP Wall Ball until P1 is done -Switch  Partner 1: 30x Burpee Partner 2: AMRAP: Cal. Row until P1 […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 10 Rounds with a partner:  -400m Farmer Carry (55/35) -30x Burpee Box Jump -40x Slam Ball -50x 2 Count Jumping lunge *Reps and distance split between partners. – One partner working at a time. *Partners may break up reps any way however movements may not be […]

Baseline: Pre SOP, Box Breathing, ROM Drills: Work Capacity: For time:  100x Curtis – P (95/65) *Every 5:00 – Complete 200m Run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  2 Rounds: -1 Mile Run -1 Mile Ruck (45#) -100x Push up  Right into  2 Rounds: -800m Run -800m Ruck (45#) -50x Push up  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  -1,000m Ruck (45/25) -50x Box Step up -20x Burpee Pull up -10x Man Maker (45/30) *Ruck pack is only to be worn during ruck portion.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  -100x Pull up -1 Mile run -200x Push up -1 Mile Run -200x Sit up -1 Mile Run -300x Air Squat -1 Mile Run Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: For time:  -400m Burpee Broad Jump  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  -6 Mile run *Every 5:00 Complete 20x Push up.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  -1 Mile Run -30x Sandbag Complex:        -Squat Clean + Thruster + Back Squat + Back Rack Thruster = 1 Rep -200m Farmer Carry (55/35)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.