Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: For time: -300 burpees for time -1 Mile Farmer Carry (55/35 per hand) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 30:00 Ascending ladder: -1x Man Maker (35/25) -1x Curtis-P (95/65) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 4 Rounds For time with weight vest: -100x Burpee -1 Mile run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: -1 Mile run -30x Curtis – P (95/65) -1 Mile Row (1610m) -30x Man Maker (35/20) -1 Mile run -30x Curtis – P (95/65) -1 Mile Row (1610m) -30x Man Maker (35/20) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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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 […]
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Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: With a partner complete total workload, split any way: -1 Mile Farmer Carry (55/35) -3 Mile Run -2K Row -200x Burpee *Both partners work at the same time but must be working on different movements. *Partners may split reps in any way. *Partners may switch movements […]
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Baseline: Pre SOP, Box Breathing, ROM Drills, then Work Capacity: For time: 1 Mile Walking lunge Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: -1 Mile run -100x Push up -100x Air Squat -100x Sit up -1,200m Run -75x Push up -75x Air Squat -75x SIt up -800m Run -50x Push up -50x Air Squat -50x Sit up -400m Run -25x Push up -25x AIr Squat -25x Sit […]
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 100x Curtis-P for time (95/65) *Every time you break, 200m Run. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: 3 Rounds for time: -1 Mile Run -100x Burpee for time Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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