Free Weekly Workout

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.

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.