Free Weekly Workout

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 10-1: Man Makers (40/30) 1-10: Curtis – P (95/65) 400m Run Between each set (10x Man Maker/ 1x Curtis – P/ 400m Run, 9x Man Maker/ 2x Curtis – P, 400m Run….) Durability: Hydrate and fuel within 30 minutes. Journal post training session […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 1 Mile Sandbag Run 100x Burpee Pull up 1 Mile Sandbag Run 100x Sandbag Clean and Jerk 1 Mile Sandbag Run 200x Back Rack Sandbag Lunge (100/side). 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 Sled push 400m Farmer Carry (55/35) 800m Run with Slam Ball *5x Burpees on the spot if you break on the sled push, farmer carry or run. 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: 800m Run 20x Man Maker (40/30) 3x 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: For time with a partner: 3 Mile Run 100x Burpees 3,000 Row 100x Burpee 2 Mile Ruck 100x Burpee *Both partners complete all the work. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Saturday Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 Rounds for time: 400m Run 3x Rope Climb 30x Push up 30x Air Squat 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: 4K Row 50x Burpee 50x Box Step up   3K Row 40x Burpee 40x Box Step up 2K Row 30x Burpee 30x Box Step up 1K Row 20x Burpee 20x Box Step up Durability: Hydrate and fuel within 30 minutes. Journal post training […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a partner, complete: 4 Miles of running 150x Power Clean 150x Wall Ball 150x Kettlebell Swing (55/35) 150x Air Squat *Partition and delegate work however needed Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Double “Hidalgo” 2 Rounds for time: 2 Mile run 20x Squat Clean 20x Box Jump 20x Walking lunge 20x Squat Clean 2 Mile run *Only run 2 Miles on the run between the 2 rounds, not 4.- You should end up running a total of […]