Free Weekly Workout

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.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: “Spehar” For time: 100x Thruster (135/95) 100x Chest to Bar Pull up 6 Mile 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: Completed while wearing a weight vest (20/15#) 100x Curtis-P (95/65) *Everytime you drop the bar, complete a 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: 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 SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Sets for time with a partner: Partner A) Run 800m Partner B) AMRAP: Round 1) Man Maker Round 2) Curtis – P Round 3) Burpee – Pull up Round 4) Rope Climb *Once Partner A gets back, Partner A will then perform same AMRAP […]