Free Weekly Workout

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.

Baseline:  Pre SOP, Box Breathing, ROM Drills.  Work Capacity: 10 Rounds for time: 400m Run 10x Curtis P (95/65) 10x Burpee over the bar Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 Max distance run  *Every 5:00 complete 20x Push up  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 partners:  10,000m Row  -Partner 1: Row  -Partner 2: AMRAP: Curtis – P (95/65)  *Partners may switch any time after the partner completing Curtis – Ps has completed at least 7x Curtis -P  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  200m Farmer Carry (55/35) 20x Burpee Box Jump  200m Double arm KB Front rack Carry  20x Burpee – Toes to bar  100m Double arm KB Overhead Carry.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: Partition any way:  1 Mile Farmer Carry (55/35 per hand) 3 Mile Run  200x Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.