Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 partners, complete for time:  4K Row  4K Run 100x Man Maker (35/25) 100x Curtis – P (95/65) *Total work load is split between 2 partners. *Partners may partition workload in any fashion.  Durability: 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  50x Burpee  100x Air Squat  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: 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: 60:00 Minute Ruck (45/30) for max Distance. *Every 6:00 complete 25x Push up with ruck on.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 100x Man Makers for time: *Every 10:00 Complete: 50 Cal. Air Bike.  *Start with 50 Cal Air Bike.  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:  800m Burpee Broad Jump.  Durability:  Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 4 Rounds for time:  800m Run  25x Curtis -P (95/65)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 45:00 AMRAP:  50x Push up  50x Sit up 50x Air Squat  200m Farmer Carry (55/35)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 partners, for time:  100x Devils Press (35/20) 100x Curtis – P  100x Burpee Box Jump  1 Mile Run  *Both partners work at same time but may not work on same movement simultaneously.  *Reps and movements may be broken up in any format. Durability: Hydrate […]