Free Weekly Workout

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 Rounds for time: 400m Run  3 Rounds: 5x Pull up 10x Push up 15x Air Squat  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: “Spehar”: For time: 100x Thruster 100x Chest to bar Pull up 6 Mile run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity:  100x Man Makers For time (40/25) 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: 6 mile run 8K Row 4 Mile Ruck (40/30) 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: -10x Man Maker (40/30) -10x Sandbag get up *200m Run after every set.  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 partner complete for time:  6 miles of running 12K Rowing 40x Rope Climb  *Partner may split up reps and movements any way. *Full workload is split between both partners.  *Both Partners Work at the same time. Durability: Hydrate and fuel within 30 minutes. […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: in a 45# weight vest) 1 mile run  600 Step up 1 mile run  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 Deadlift (body weight) 1 Mile run  100x Shoulder to overhead (.25 bodyweight) 1 Mile run  100x Back Squat (.75 bodyweight) 1 Mile run  100x Bench Press (.50 bodyweight) Durability: Hydrate and fuel within 30 minutes. Journal post training session […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 100x Curtis -P for time *Every time you break: 200m Run *Every 6 minutes: 7x Burpee over the bar *Breaking For Burpees over the bar does not require a 200m Run. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.