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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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For Time: -100x Burpee -5:00 Plank -100x Wall Ball -5:00 Plank -100x Burpee -5:00 Plank 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: Between 2 partners, complete: -30,000m (Running, rowing or Air Bike) -300x Burpee *Both partners work at the same time on different movements. *Partners may switch at any point. *30,000m may be accomplished using any variations of 3 movement options listed. Durability: Hydrate and fuel within 30 […]
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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.
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