Free Weekly Workout

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.

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: Complete for time: -10,000m Row -20x Rope Climbs -2 Mile Farmer Carry *Reps and movement may be partitioned any way and completed in any order. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Saturday Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 Rounds for time: 750m Row 10x Man Makers (45/35) 1x 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: 60min AMRAP: 200m Farmer carry (heavy) 5x Rope Climb 10x Man Makers 15x Burpee Box Jump 20x 4 count Jumpping lunge Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Glen and Murph: For time: 30x Clean and Jerk (135/95) 1 Mile run 10x Rope climb 1 Mile run 100x Burpees 1 Mile run 100x Pull up 200x Push up 300x Air Squat 1 Mile run Durability: Hydrate and fuel within 30 minutes. Journal post […]

Baseline:Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a partner: Complete: 100x Back Squat (155/105) 100x Shoulder to Overhead (115/85) 100x Kettlebell Swing (55/35) 100x Burpees *One partner works while the other rows max meters *Reps can be split any way with partner but movements must be completed in order before moving on […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 Ascending leader: (1x Rope Climb) 1x Man Maker (45/35) 1x Curtis -P (95/65) 1x Burpee Box Jump 400m run *Each round starts with 1 rope climb (rep does not change) *Add one rep to each movement, every round (except for rope climb and run). […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time with a Partner 150x Deadlift @ Average of both partners body weight. 800m Run (both partners) 150x Burpee Box Jumps 800m Run (both partners) 150x Shoulder to Overhead (135/95) 800m run (both partners) *Reps are split between partners *One partner working while other […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a partner, each partner completes full distance. 800m Swim 5,000m Row 4 Mile run Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.