Free Weekly Workout

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 […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 90:00 AMRAP: 400m Run 50x Sledge Strike (25/side) 200m Farmer Carry (55/35) 20x Sandbag Get up 50m Overhead walking lunge (45/35) 5x Rope Climb Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a partner for time: (Split reps between partners, both partners must complete the full run portions) 1 Mile run 100x Sledge Strike 800m Run 100x Slam Ball 400m Run 100x Wall Ball 400m Run 100x Slam Ball 400m Run 100x Sledge Strikes 1 Mile […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a partner: 30:00 Minute AMRAP. A: 400m Run B: AMRAP: Man Maker Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Running with ADAM BROWN 2 Rounds For time: 1 Mile run 24x Deadlift (295) 24x Box Jump 24x Wall Ball 24x Bench Press 24x Box Jump 24x Wall Ball 24x Clean (145) 1 Mile run *1 mile between rounds, not 2, Total of 3 miles […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 6 Mile run 10K Row 4 Mile Ruck 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 with a swim buddy: 100x Curtis – P (95/65) 100x Man Maker (45/30) 100x Burpee Pull up *One Partner work while the other completes 400m Run. Partners switch when runner returns. *Reps are totals, not each. Durability: Hydrate and fuel within 30 minutes. […]