Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  4 Mile Run  4 Mile Row (6,400m) 4 Mile Ruck  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 45:00 AMRAP: 1,000m Ruck  30x Slam Ball 200m Farmer Carry 50x Alternating Box Step up *Ruck is only to be worn during 1,000m Ruck.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 10 Continuous Rounds for Max distance: On a running clock:  5:00 Max distance run right into 1:00 Max Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 Partners:  ½ Marathon Row (21,097m) for time.  While one Partner rows, other partner completes:  100m Farmer Carry (55/35)  15x Burpee Box Jump 50m Walking Lunge  Switch Partners  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 40:00 AMRAP:  1,000m Row  10x Curtis – P (95/65)  1,000m Run  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: For max distance:  2 Hour ruck (45/30)  *Every 10:00 Perform 20x Push up with pack on.  Durability:  Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For Time:  100x Burpee  10:00 Front Leaning Rest  400m Farmer Carry  10:00  Front Leaning Rest 100x Burpee  10:00 Front Leaning Rest *May move arms around in plank – hips or knees may not touch ground.  Durability: Hydrate and fuel within 30 minutes. Journal post training session […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For Time with a partner:  10-9-8-7-6-5-4-3-2-1:  Curtis-P (95/65)  Man Maker (35/20) *Each Partner completes full workload.  *One Partner performs one movement while the other partner performs the other movement – Once both partners are done they switch movements to complete the other movement. Once both partners […]

Work Capacity: Pre SOP, Box Breathing, ROM Drills. 40:00 AMRAP:  100m Walking Lunge 50x Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.