Free Weekly Workout

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.

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: Between 2 people: Marathon Row For time (42,195).  *Both partners Row at the same time.  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: 3 Mile run 5K Row 4 Mile Ruck (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: 100x Man Maker For time (45/30). 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:  20:00 AMRAP: Curtis -P (95/65) Right into: 20:00 AMRAP: 400m Run  Right into: 20:00 AMRAP:  5x Pull up 10x Push up 15x Air Squat *one partner works at a time *partners pick up where other partner left of Durability: Hydrate and […]

Baseline: Pre-SOP and box breathing, then ROM Drills.  Work Capacity: With a partner Complete in any order / Partition  4 Miles of running  100x Deadlift (body weight)  100x Box Jump 100x Push up 100x Sledge strikes  *One partner works while the other runs. *Partners switch when runner gets back. Durability: Hydrate and fuel within 30 […]