Free Weekly Workout

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.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 7 Rounds: 10x Man Maker (40/30) 10x Curtis – P (95/65) 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: “Chad Wilkinson” 1,000x Step up for time wearing a 45# ruck / Weight vest Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Rounds for time: 400m Run 100x Push up* 5x Rope Climb 12x Deadlift (155/105) 9x Hang Power Clean (155/105) 6x Shoulder to overhead (155/105) *Round 1 – 100x Push up *Round 2 – 100x Sit up *Round 3 – 100x Air Squat *Round 4 […]

Saturday Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Glen and back: 30x Clean and Jerk (135/95) 1 Mile run 10x Rope Climb 1 Mile run 200x Burpee 1 Mile run 10x Rope Climb 1 Mile run 30x Clean and Jerk (135/95) Durability: Hydrate and fuel within 30 minutes. Journal post training session […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Pre-SOP and box breathing, then ROM Drills. Work Capacity: 5 Rounds for time: 1K Row 20x Burpee Box Jump over (jump on top of box then down the opposite side). 200m Farmer Carry (70/55 per hand) 10x Man Maker (45/35 per hand) Durability: Hydrate and fuel within […]

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: For time with a swing buddy: 4 Mile Run 1 Mile Swim 4 Mile Ruck (40#) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.