Free Weekly Workout

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity: 400m Bear Crawl, 400m Burpee Broad Jump, 400m Walking lunge, 400m Reverse Run. Durability:  Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  1 Mile Run  50x Kettle Bell Swing (55/35) 1K Row  50x Goblet Squat (55/35) 1K Air Bike 50x Hand Release Push up  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills, then: Work Capacity: Half Marathon Row: 21,097m for Time.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  1 Mile Row  1 Mile Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1,000 Burpee for time.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 partners complete:  40 Rounds:  10x Push up  12x Sit up  15x Air Squat  *One partner working at a time  *Other partner holding KB in each hand in farmer carry position. (75s/55s)  *Partners may switch at any time.  *Partner woking may only work while other […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 4 Rounds for time:  1 Mile Run  25x Curtis – P (95/65) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 10 Rounds for time:  800m Run  500m Row  25x Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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.