Free Weekly Workout

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

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP: 800m Run 20x Tire Flip 1,000m Row 10x Man Maker  200m Farmer carry 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  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.