Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 partners: -Complete 800m Overhead BB Walking lunge (65/45) -One partner lunges while the other AMRAPs: 12 cal. Air bike 15x Push up 10x Sit up  -Partners pick up where the other left off until 800m has been completed.  -Partners may switch at any time.  […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP: 10x Man Maker (40/30) 3x Rope climb 400m Run  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  5x Curtis – P (95/65) 2x Rope Climb  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

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.  […]

Baseline: 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.

Baseline: 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 […]

Baseline: 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).  […]

Baseline: 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.

Baseline: 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.