Free Weekly Workout

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.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 45:00 AMRAP:  -200m Farmer Carry (55/35) -10x Man Maker (35/20) -20x Burpee Box Jump -30x Hand Release Push up -40x Cal. Row  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity:  -10-1 Man Makers (35/20) -1-10: Curtis P (95/65) -200m Run between sets (10/1/200m, 9/2/200m, 8/3/200m….) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity: Double Glen  -60x Clean and Jerk (135/95) -2 Mile run -20x Rope Climb -2 Mile run -200x Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.