Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1 Mile Farmer carry (55/35)  *Every time you break, complete 15x Burpee.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time: Partition any way:  -1 Mile Farmer Carry (55/35 per hand) -3 Mile Run -200x Burpee  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: For time:  -400m Burpee Broad Jump  Durability: 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, Box Breathing, ROM Drills. Work Capacity: Complete 4 rounds for max reps with a partner:  Round 1: Partner A: 400m Farmer carry Partner B: Max reps Curtis – P (95/65) –Switch– Round 2: Partner A: 400m Farmer carry Partner B: Max Sandbag Get up –Switch– Round 3: Partner A: 400m Farmer carry […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For Time:  -100x Burpee -5:00 Plank -100x Wall Ball -5:00 Plank -100x Burpee -5:00 Plank  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 4 Rounds for time:  -1 Mile run -50x Burpee -100x Air Squat  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: 100x Man Maker for time  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 burpee 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 […]