Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 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  Partner B: Max Box Step up (20”/16”) -Switch-  Round […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: With a partner, complete the following:  TOTAL:  8 Miles of running  10k Row 4 Mile Ruck  *Work may be partitioned and split between partners in any way / order. Both partners work at the same time.  Durability: Hydrate and fuel within 30 minutes. Journal post training […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 150x Man Maker for time (35/20). Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP. 

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: With a partner, complete most combined burpees and meters possible in 40:00:  Partner 1: Complete as many meters as possible using any of the following domains: Rowing / Running / Ski Urg / Assault bike.  Partner 2: Complete as many Burpee as possible while Partner A […]

Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: 60:00 AMRAP:  200m Farmer Carry (55/35)  20x Burpee Box Jump  500m Row  20x Sandbag Get up  400m Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing ROM Drills. Work Capacity: 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 rep Man Maker (35/20)  -Switch- Round 3:  Partner A: 400m Farmer carry  Partner B: Max reps Curtis – P (95/65)  […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Mile Ruck (45/30). *Every 5:00 Complete 20x Push up (without Ruck on).  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity: 400m Bear Crawl, 400m Burpee Broad Jump, 400m Walking lunge, 400m Reverse Run. Durability:  Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  1 Mile Run  50x Kettle Bell Swing (55/35) 1K Row  50x Goblet Squat (55/35) 1K Air Bike 50x Hand Release Push up  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.