Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: -10-1: Curtis – P (95/ 65) -1-10: Man Maker (40/30) -400m Run (10/1/400m, 9/2/400m, 8/3/400m … 1/10/400m) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 partners complete:  40 Rounds: -10x Push up -12x Sit up -15x Air Squat *One partner working at a time *Other partner holding KB in each hand in farmer carry position. (75s/55s) *Partners may switch at any time. *Partner woking may only work while other […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Complete with a partner:  -1 Mile Run (together) -30:00 AMRAP: One partner completes as many burpee as possible while other partner holds KB in each hand in static farmer carry position (55’s/35’s)  *Partners switch at any time. *If a KB ever touches the ground (including during […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity:  For max total distance:  20:00 Run 20:00 Row 20:00 Ruck (45/30)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills, then Work Capacity: For time:  -100x Man Maker (35/20) -Every 4:00 Complete 200m Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 Rounds: -400m Run -10x DB Push up to clean and press (35/20) -20x Alternating leg box step up (24”/20”)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre-SOP and box breathing, then ROM Drills. Work Capacity: Complete with a partner for time:  P1: 800m Run P2: Max Curtis – P (95/65) -Switch P1: 800m Run P2: Max Man Maker (40/30) -Switch -P1: 800m Run -P2: Max Burpee -Switch -P1: 800m Run -P2: Max Box Step up -Switch  Durability: Hydrate and fuel […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Complete 4 rounds for max reps with a partner:  Round 1: Partner A: 400m Farmer carry Partner B: Max reps Curtis – P (95/65) -Switch- Round 2: Partner A: 400m Farmer carry Partner B: Max Sandbag Get up -Switch- Round 3: Partner A: 400m Farmer carry […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Rounds for time:  -400m Run -10x Curtis – P (95/65) -10x Man Maker (35/20) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.