Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: 4 Rounds for time:  -1 Mile run -20x Sandbag Get up -20x Sandbag Clean and Press -100m Bearcrawl sandbag drag Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For Time:  -1 Mile Walking Lunge in weight vest (20/14). Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1 Mile Farmer Carry (45/30)  *Every time you break: Ascending ladder of man maker:  Example: First time you break – 1x Man maker, second time you break – 2x man maker… continue until 1 mile in complete.  Durability: Hydrate and fuel within 30 minutes. Journal post […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between two partners: 1:00 AMRAP: Partner A) 200m KB Carry – cycle between farmer, front rack and overhead. Partner B) AMRAP: 5x Pull up, 10x Push up, 15x Air Squat. -Switch when partner performing carry gets back.  Durability: Hydrate and fuel within 30 minutes. Journal post […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity:  For time:  -1 Mile run -20x Curtis – P (95/65) -1 Mile Row (1610m) -20x Man Maker (35/20) -1 Mile run -20x Curtis – P (95/65) -1 Mile Row (1610m) -20x Man Maker (35/20) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  ½ Marathon Row (21,098m) *Every 10:00 Complete: 10x Burpee over Rower.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  -400m Walking lunge -400m Bear crawl -800m 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: 60:00 Minute Ruck (45/30) for max Distance  *Every 6:00 complete 20x Burpee (without ruck on) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.