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). […]
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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.
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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.
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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.
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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.
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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.
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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 […]
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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 […]
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 40:00 AMRAP 12x Curtis-P (95/65) 12x Man Maker (35/25) 400m Run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Glen/Murph “Glen” 30x Clean and Jerk (13/95) 1 Mile run 10x Rope climb 1 Mile run 100x Burpee 1Mile run 100x Pull up 200x Push up 300x Air Squat 1 Mile run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP
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