Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Rounds for time:  -1,000m Row -20x Burpee Box Jump -400m Farmer Carry (55/35) -30x Wall Ball  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Double Murph:  -2 Mile Run -200x Pull up -400x Push up -600x Air Squat -2 Mile Run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity: 3 Rounds for time in weighted vest:  -1 Mile Run -100x Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1 Mile 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:  -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.