Free Weekly Workout

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 […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 4 Mile Run for time.  *Every 3:00 Complete 20x Push up. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: With a partner, 3 Rounds for time:  Partner 1: 30x Burpee  Partner 2: AMRAP Kettlebell Swing until P1 is done. Switch  Partner 1: 30x Burpee Partner 2: AMRAP Wall Ball until P1 is done. Switch  Partner 1: 30x Burpee Partner 2: AMRAP: Cal. Row until P1 […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 10 Rounds with a partner:  400m Farmer Carry (55/35)  30x Burpee Box Jump  40x Slam Ball  50x 2-count Jumping Lunge  *Reps and distance split between partners. – One partner working at a time.  *Partners may break up reps any way however movements may not be partitioned.  […]

Baseline: Pre SOP, Box Breathing, ROM Drills: Work Capacity: For time:  100x Curtis – P (95/65)  *Every 5:00 – Complete 200m Run. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  2 Rounds:  1 MIle Run  1 MIle Ruck (45#) 100x Push up  Right into  2 Rounds:  800m Run  800m Ruck (45#) 50x Push up  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  1,000m Ruck (45/25)  50x Box Step up  20x Burpee Pull up  10x Man Maker (45/30) *Ruck pack is only to be worn during ruck portion.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.