Free Weekly Workout

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. […]

Baseline: Pre-SOP and box breathing, then ROM Drills, Work Capacity: 60:00 AMRAP: 800m Run with sandbag 50m Bear Crawl 400m Farmer carry 50m Crab Walk 50m Burpee Broad Jump. 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: 9 Mile run *Every 15:00 complete 20 Burpees 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: 20x Bupree 20x Wall Ball 200m Run with weight plate (25/15) 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: 200m Farmer carry (55/ 35 per hand) 100m Overhead Walking Lunge (45/25#) 50m Double arm Overhead KB carry (55/35 per hand) 25m Burpee Broad Jump Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.