Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  100m Burpee Broad Jump 200m Bear Crawl 200m Crab Walk  400m Walking lunge  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 150x Man maker for time (35/20). 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:  5 Mile Run  4 Mile Ruck  3 Mile Row (4,800m)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills.  Work Capacity: 10 Rounds for time:  2x Rope Climb  100m Farmer carry (70/55) 20x Burpee Box Step up (Alt. legs) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills.  Work Capacity: For time:  1,000 Burpees  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 partners complete:  40 Rounds:  10x Push up  12x Sit up  15x Air Squat  *One partner working at a time. *Other partner holding KB in each hand in farmer carry position. (75s/55s). *Partners may switch at any time.  *Partner woking may only work while other […]

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 […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity:  For max total distance:  20:00 Run  20:00 Row  20:00 Ruck (45/30)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills, then Work Capacity: For time:  100x Man Maker (35/20) Every 4:00 Complete 200m Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.