Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Complete:  1 Mile Farmer Carry (70/55 per hand) with weight vest (25/16) *Every time you put the Kettlebells down: 10x Push up.  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: 4 Rounds for time:  1 Mile run  20x Sandbag Get up  20x Sandbag Clean and Press  100m Bearcrawl sandbag drag Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For Time:  1 Mile Walking Lunge in weight vest (20/14). Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Double “Glen”.  60x Clean and Jerk (135/95)  2 mile run  20x Rope climb  2 mile run  200x Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1 Mile Farmer Carry (45/30). *Every time you break: Ascending ladder of man maker:  Example: First time you break – 1x Man maker, second time you break – 2x man maker… continue until 1 mile in complete.  Durability: Hydrate and fuel within 30 minutes. Journal post […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between two partners: 1:00 AMRAP: Partner A) 200m KB Carry – cycle between farmer, front rack and overhead.  Partner B) AMRAP: 5x Pull up, 10x Push up, 15x Air Squat. Switch when partner performing carry gets back.  Durability: Hydrate and fuel within 30 minutes. Journal post […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity:  For time:  1 Mile run  20x Curtis – P (95/65)  1 Mile Row (1610m)  20x Man Maker (35/20)  1 Mile run  20x Curtis – P (95/65)  1 Mile Row (1610m)  20x Man Maker (35/20) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  ½ Marathon Row (21,098m) *Every 10:00 Complete: 10x Burpee over Rower.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  400m Walking lunge  400m Bear crawl  800m Farmer carry (55/35)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.