Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  100x Push up  400m Reverse run  100x Air Squat  400m Run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: 5 Mile run  5 Mile Ruck (45/35) 5 Mile row  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 100x Curtis-P for time (95/65).  *Every time you break, 200m 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:  400m Run  10x Man Makers Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.  

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: In 60:00 complete as many meters as possible Run/Bike/Row/Ski erg/Etc. *Every 5 minutes complete 10x Burpee. -Entire work can be done using one or multiple methods (Run/Bike/Row/Ski erg/Etc). Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.  

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 4 Rounds For time with weight vest:  100x Burpee  1 Mile run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 20 Rounds for time:  1:00 Cal. Bike/ Row/ Ski erg/ Run 10x Pull up  15x Push up  20x Air Squat  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Complete for max total reps:  20:00 Max Burpee  20:00 Max Distance walking lunge  20:00 Max Burpee  *If unable to lunge outside, sub Max alternating leg stepping lunge in place).  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 800m Walking lunge with some form of weight approximately 40/25lbs) *Weight can be made up of anything and carried any way. .  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.