Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  10-1:  -Curtis-P (95/65) -Burpee over the bar -200m between each rung (10/10/200m, 9/9/200m, 8/8/200m….)  Durability:  Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: For time:  –800m Overhead walking lunge (45/25)  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:  -200x Push up -400m Run -200x Air Squat -400m Run -200x Burpee -400m Run -200x Alternating jumping lunge  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: 40:00 ascending ladder: -1x Curtis – P (95/65) -1x Man Maker (35/20) -200m Run *Next round: -2x Curtis -P -2x Man Maker -200m Run *Continue to add 1 rep to each movement with 200m run between each set for 40:00. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP. Hydrate and fuel within 30 minutes. […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  150x Burpee – Pull up  *Every 5:00 Complete 200m Run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Rounds for time:  50x Burpee  200m Walking Lunge Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: “Bert” For time: 50x Burpee 400m Run  100x Push up 400m Run  150m Walking Lunge 400m Run  200x Air Squat  400m Run  150m Walking Lunge 400m Run  100x Push up 400m Run  50x Burpee Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time:  With a partner complete:  1 Mile travel with 200 total pounds  *Weight may be split between partners in any fashion and redistributed throughout travel.  *Weight may be made up on anything (except packs that can be worn).  Durability: Hydrate and fuel within 30 […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  100x Push up  400m Reverse run  100x Air Squat  400m Run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.