Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Rounds for time:  1,000m Row  20x Burpee Box Jump  400m Farmer Carry (55/35)  30x Wall Ball  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Double Murph:  2 Mile Run  200x Pull up  400x Push up  600x Air Squat  2 Mile Run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 3 Rounds for time in weighted vest:  1 Mile Run  100x Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1 Mile Burpee Broad Jump.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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.