Free Weekly Workout

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.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 Rounds:  200m Run 200m Row  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: 60:00 AMRAP:  200m Farmer Carry 100x Push up  50x Curtis – P (95/65)  100x Air Squat  400m Run  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: Between two partners complete:  100x Thruster (135/95)  100x Pull up  100x Kettle Bell Swing (55/35)  100x Double Under  100x Push up  *One partner working while other partner accumulates max meter on rower.  *Partners switch when partner completing the movement breaks. (Puts bar down, goes […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 150 Man Maker for time (35/20)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Complete 2 rounds for max reps with a partner:  Round 1:  Partner A: 400m Farmer carry  Partner B: Max reps Curtis – P (95/65)  -Switch- Round 2:  Partner A: 400m Farmer carry Partner B: Max Sandbag Get up  -Switch- Round 3:  Partner A: 400m Farmer carry  […]