Free Weekly Workout

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.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 1,000 Burpee for time.  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: 3 Rounds for time:  1,000m Row  100x Push up  100x Sit up  100x Air Squat 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:  5x Mile Run  4x Mile Ruck  3x Mile Row  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 400m Bear Crawl, 400m Burpee Broad Jump, 400m Walking lunge, 400m Reverse Run. Durability:  Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Rounds for time in a weight vest (20/14): 1 Mile Run  100x Burpee  Durability:  20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.