Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  -4 Mile Run -4 Mile Row (6,400m) -4 Mile Ruck  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity: 45:00 AMRAP: -1,000m Ruck -30x Slam Ball -200m Farmer Carry -50x Alternating Box Step up. *Ruck is only to be worn during 1,000m Ruck.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 10 Continuous Rounds for Max distance:  On a running clock: -5:00 Max distance run right into 1:00 Max Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 Partners:  -½ Marathon Row (21,097m) For time. -While one Partner rows, other partner completes: -100m Farmer Carry (55/35) -15x Burpee Box Jump -50m Walking Lunge -Switch Partners  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 40:00 AMRAP:  -1,000m Row -10x Curtis – P (95/65) -1,000m Run -10x Man Maker (35/20) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For max distance:  – 2 Hour ruck (45/30) *Every 10:00 Perform 20x Push up with pack on.  Durability:  Hydrate and fuel within 30 minutes. Journal post training session SOP.

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, 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.