Free Weekly Workout

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 2 Mile “Adam Brown” 2 Rounds: 24x Deadlift (295) 24x Box Jumps, 24 inch box 24x Wall Balls, 20 pound ball 24x Bench Press (195) 24x Box Jumps (24) 24x Wall Balls, (20) 24x Clean, (145) 2 Mile Run (Complete 2 mile run […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 sets for time: 200m Walking lunge 4 Rounds: 2 Rope Climb 10x Burpee   Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 1 Mile Run 100x Tire Flip 1 Mile Run 100x Burpees 1 Mile run 100x Slam Ball 1 Mile Run 20x Rope Climb Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time with a Swim buddy: 1 Mile Buddy Carry 1 Mile Farmer Carry (55/35) 1 Mile Walking Lunge. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 Rounds for time: 400m Run 10x Curtis- P (95/65) 100m Bear Crawl Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 5 Rounds for time in a 20# weight vest.   1 mile Run 50x Burpee- pull up Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 90 min. Ruck (40#) Holding 1 Kettle Bell (35#). Durability: Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a swim buddy complete for time: 5 mile run 1 mile Swim (preferably open water) 8 mile ruck Durability:  Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time with a partner: 1 mile run 30x Rope Climb 1 mile run 50x Man Makers (45/35) 1 Mile run 100x Cutis- P (95/65) Durability: Journal post training session SOP.