Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 Rounds: -400m Run -10x DB Push up to clean and press (35/20) -20x Alternating leg box step up (24”/20”) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Complete with a partner for time: P1: 800m Run P2: Max Curtis – P (95/65) -Switch P1: 800m Run P2: Max Man Maker (40/30) -Switch P1: 800m Run P2: Max Burpee -Switch P1: 800m Run P2: Max Box Step up -Switch Durability: Hydrate and fuel […]
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: – 1,000 Burpees for time Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: With a partner complete total workload, split any way: -1 Mile Farmer Carry (55/35) -3 Mile Run -2K Row -200x Burpee *Both partners work at the same time but must be working on different movements. *Partners may split reps in any way. *Partners may switch movements […]
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For max total distance: 20:00 Run 20:00 Row 20:00 Ruck (45/30) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: -5x Mile Run -4x Mile Ruck -3x Mile Row Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: Between two partners complete: -100x Thruster (135/95) -100x Pull up -100x Kettle Bell Swing (55/35) -100x Double Under -100x Push up *One partner working while other partner accumulates max meter on rower. *Partners switch when partner completing the movement breaks. (Puts bar down, goes […]
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Rounds for time in a weight vest (20/14) -1 Mile run -100x Burpee Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Double Glen -60x Clean and Jerk (135/95) -2 Mile run -20x Rope Climb -2 Mile run -200x Burpee Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills, then Work Capacity: For time: -100x Curtis – P (95/65) -Every 4:00 Complete 200m Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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