Free Weekly Workout

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. […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Between 2 partners: 100x Burpee- Clean and Jerk (135/95) 2 Mile Run 60x Man Makers (45/30) 2 Mile Run 200x Slam Ball (40/30) 2 Mile Run 400m Walking lunge *All movements, including runs is a total between the 2 partners. Partners may break up reps […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP: 400m Sandbag Run 200m Farmer Carry (70/55) 50x Sledge Strike 20x Sandbag get up 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: 100x Turkish Get up (35/20) 10x Rope Climb 100x Burpee – Box step over 100x Cal Row. Durability: Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 100x Man Makers for time: *Every time you let go of a dumbell, run 200m. Durability: Hydrate and fuel within 30 minutes.  Journal post training session SOP.