Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Rounds for time: 1,000m Ruck (40#/30#) Then, 10 Rounds: 5x Pull up 10x Push up 15x Air Squat Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP: 1 Mile run 30x Clean and Jerk (135/95) 500m Row 30x DB Burpee Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time: 3 Mile Run 1 Mile Swim 5 Mile ruck Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP: 400m Run 10x Man Maker (40/30). 20x Burpee Box Jump Over. 20x Sandbag Get up. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Double Murph: For Time: 1 Mile run 100x Pull up 200x Push up 300x Air Squat 2 Mile run 100x Pull up 200x Push up 300x Air Squat 1 Mile Run. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 4 Rounds For time: 100m Burpee Broad Jump 5x Rope Climb 15x Man Maker (40/30) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For Max Distance: 30:00 Row 30:00 Run 30:00 Ski Erg Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 40:00 AMRAP: Complete in teams of 2, both wearing a weight vest (25/15) Partner A: 400m Run carrying Slamball (40/30) 200m Farmer Carry (55/35) Partner B: AMRAP Burpees *Switch after Partner A has completed task. Durability: Warrior yoga or Active Stretch. Hydrate and fuel within […]
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP: 400m Run with Sandbag 50x Sandbag Step up (24”/20”) 5x Rope Climb 50x Sledge Strikes. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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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.
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