Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: “Bert” For time: 50x burpee 400m Run 100x Push up 400m Run 150m Walking Lunge 400m Run 200x Air Squat 400m Run 150m Walking Lunge 400m Run 100x Push up 400m Run 50x burpee Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP. […]
Read MoreBaseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 3 Rounds for time in a 20# weight vest: 1 mile run 100x Burpee Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Read MoreBaseline: 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 […]
Read MoreBaseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 minute clock 00:00-20:00: AMRAP 100m Farmer Carry 50x Push up 20:00-40:00: AMRAP: 100m Double arm KB Front rack carry 50x Sit up 40:00-60:00 100m Double extended arm KB carry 50x Air squat *All weights should be manageable (no more than 1 rest period per carry). […]
Read MoreBaseline: Pre SOP, Box Breathing, ROM Drills, then Work Capacity: 100x Curtis – P for time (95/65) *Every time you drop the bar – 200m Run *May rest with bar in front rack or back rack position. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Read MoreBaseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 2 Rounds for time: 50x Curtis – P (95/65) 1 Mile run Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
Read MoreBaseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: Between 2 people: Marathon Row For time (42,195). *Both partners Row at the same time. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Read MoreBaseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: For Time: 3 Mile run 5K Row 4 Mile Ruck (40/25) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Read MoreBaseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 100x Man Maker For time (45/30). Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
Read MoreBaseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a partner, complete: 20:00 AMRAP: Curtis -P (95/65) Right into: 20:00 AMRAP: 400m Run Right into: 20:00 AMRAP: 5x Pull up 10x Push up 15x Air Squat *one partner works at a time *partners pick up where other partner left of Durability: Hydrate and […]
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