Free Weekly Workout

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.

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 […]