Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Rounds for time:  -10x Curtis P (95/65) -10x Man Maker (35/20) -800m Run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 5 Rounds for time:  -1,000m Row -20x Burpee Box Jump -400m Farmer Carry (55/35) -30x Wall Ball  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Complete with a partner:  -1 Mile Run (together)  -30:00 AMRAP:  One partner completes as many burpees as possible while other partner holds KB in each hand in static farmer carry position (55’s/35’s)  *Partners switch at any time.  *If a KB ever touches the ground (including during […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  -4 Mile Run -4 Mile Row (6,400m) -4 Mile Ruck  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: 800m Burpee Broad Jump  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1,000 Push up for time Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 2 Rounds For time: -5k Row -3k Run -1k Farmer Carry (55/35)  Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: 60:00 AMRAP:  -200m Farmer Carry (55/35) -20x Burpee Box Jump -500m Row -20x Sandbag Get up -400m Run 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:  -100x Curtis-P (95/65) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.