Free Weekly Workout

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.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP: 1,000m Run 6x Rope Climb 200m Farmer Carry 100x Slam Ball 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: Complete a 5 Mile ruck carrying 2x KBs (55 each), 1x Sandbag and 1x DB (20) *Partners must both complete all milage but may disperse weight any way or at any time. *All should be done with 40# pack […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 1 Mile Ruck 1 Mile Run 20:00 AMRAP 10x Burpees 20x Push up 30x Air Squat 1 Mile Run 1 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: “Spehar” For Time: 100x Thruster (135/95) 100 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: 100 Curtis – P (115/85) *Every 2 Min: 3x Man Maker (45/30) Durability:Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 5 Rounds for time in a weight vest: 1,000m Run 30x Burpee Pull ups 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: 5 Mile run 1 Mile Swim 5 Mile Ruck (40/30) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.