Free Weekly Workout

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 Rounds: 400m Run 10x DB Push up to clean and press (35/20)  20x Alternating leg box step up (24”/20”)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Complete with a partner for time:  P1: 800m Run  P2: Max Curtis – P (95/65)  -Switch  P1: 800m Run  P2: Max Man Maker (40/30) -Switch  P1: 800m Run  P2: Max Burpee  -Switch  P1: 800m Run  P2: Max Box Step up  -Switch  Durability: Hydrate and fuel […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Complete 4 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  […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Rounds for time:  400m Run  10x Curtis – P (95/65)  10x 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: 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 […]