Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 Minute Ruck (45/30) for max distance. *Every 6:00 complete 25x Push up with ruck on.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 3 Rounds for time:  1 Mile run  400m Walking lunge 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 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 […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  1 Mile run  100x Push up  100x Air Squat 100x Sit up  1,200m Run  75x Push up 75x Air Squat  75x SIt up  800m Run  50x Push up  50x Air Squat  50x Sit up  400m Run  25x Push up 25x Air Squat  25x Sit […]

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  1,000m Row 5x Man Maker (45/30) 1,000m Ruck (70/50#)  5x Man Maker (45/30) 1,000m Run  5x Man Maker (45/30) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Complete 4 rounds for max reps with a partner:  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  […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 40:00 ascending ladder:  1x Curtis – P (95/65)  1x Man Maker (35/20) 200m Run  *Next round:  2x Curtis -P  2x Man Maker  200m Run  *Continue to add 1 rep to each movement with 200m run between each set for 40:00.  Durability: Hydrate and fuel within 30 […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:   1 Mile run  50x Curtis – P (95/65)  1 Mile run  100x Burpee  1 Mile run  50x Man Maker (40/25) 1 Mile run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Double Murph:  2 Mile Run  200x Pull up  400x Push up  600x Air Squat  2 Mile Run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.