Free Weekly Workout

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.

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.

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 […]

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.

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.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Between 2 People: Carry 1x Dumbbell (55/35), 1x Sandbag (60/40#), 1xKB (55/35) 3 Miles. – During the travel the team must complete 200 Burpees. *None of the equipment can ever touch the ground- (including during the burpees). *Load can be carried and distributed any way […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time with a partner: *Work is to be split up between 2 partners, any way possible: Half Marathon Row Half Marathon Run 100x Man Maker (40/25) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 2 Rounds For Time: 1 Mile Run 24 Deadlifts (295/205 lb) 24 Box Jumps (24/20 in) 24 Wall Ball Shots (20/14 lb) 24 Bench Press (195/125 lb) 24 Box Jumps (24/20 in) 24 Wall Ball shots (20/14 lb) 24 Cleans (145/100 lb) 1 Mile Run […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 5 Rounds for time: 1 Mile run holding 45#/25# plate 100x Push up 100x Jumping lunge Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.