Free Weekly Workout

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.

Baseline: Pre-SOP & box breathing, then ROM drills. Work Capacity: Teams of 3 P1) 1,000m Row P2) Max Curtis-P (95/65) P3) Max Man-Makers (40/25) Switch when rower reaches 1,000m Continue until team has reached 15,000m Durability: Hydrate & fuel w/In 30 min. Journal post-training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 1 Mile run 100x Pull up 1 Mile run 200x Sit up 1 Mile Run 200x Push up 1 Mile run 200x 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: With a partner: Row a combined distance of 20,000m: Partner 1: Rowing Partner 2: 100m Farmer Carry 100m Bear Crawl 50m Burpee Broad Jump 50m Walking lunge *Partners Switch after the partner completing the workload is done. (Once Partner 2 has completing required workload, Partner […]

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: 100x Curtis – P for time: every 3:00 complete 10x Burpee over the bar. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills, Work Capacity: Complete With a Swim Buddy: 1 Mile Walking lunge 1 Mile Farmer Carry 100x Wall Ball 200x Push up 300x Sit up *Reps and movements may be broken up or split up in any way possible. *Reps listed are the total between the 2 partners. […]