Free Weekly Workout

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.

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)  […]