Free Weekly Workout

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.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: Between two partners (Virtual or at the proper 6 foot distance away from each other) 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.  […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: 10-1: Man Makers (35/20) 1-10: Curtis – P (95/65)  400m Run between each set.  (10x Man Maker/ 1x Curtis -P/ 400m Run, 9x Man Maker/ 2x Curtis – P/ 400m Run, 8x Man Maker/ 3x Curtis – P/ 400m Run….. Continue until you finish […]

Baseline: Pre SOP, Box Breathing, ROM Drills. 3 sets: Work Capacity: Complete for time with a partner:  3 Mile run  3 Mile ruck  1 mile swim  *Both partners complete all work. Partners must stay together.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.  

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.  

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: 10K Row 3K Run 5K Ruck *Complete in any order or partition as needed. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  1 Mile run (weightvest)  100x Burpee 300x Push up  500x Air Squat 1 MIle run (weightvest)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.