Free Weekly Workout

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: For time 21-15-9: Thrusters (95/65) Pull up 1 Mile Run 21-15-9 Power Clean (135/95) Ring Dip 1 Mile run 150x Wall Ball 1 Mile run 30x Snatch (135/95) 1 Mile run Durability: Kokoro yoga or Active Stretch.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 10 rounds for time: 1,000m Row 1,000m Run 50x Burpees Durability: Kokoro yoga or Active Stretch.

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: In a team of 3 complete for time: 13.1 mile run for time carrying 1x 35lb Dumbell. *All 3 members must complete the 13.1 miles of running together. *There is only ONE Dumbbell between the 3 people. *Partners may switch who is carrying dumbbell whenever […]

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: For time: 100x Sledge Strikes 100x Burpees 100x KB Swing (55/35) 100x Box Jump 100x Wall Ball 100x Slam Ball 100x Double Under Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 90 minute AMRAP: 1 mile run 50x burpee Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: 75 min. AMRAP: 10x Dead Hang pull up 20x Push up 30x Walking lunge 400m Run Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: For time, with a swim buddy: 2 mile Swim (open water if available) 6 mile run 8 mile Ruck Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

Baseline: Pre-SOP and box breathing, then ROM Drills Work Capacity: Complete Murph: *Every 6 min. – Complete 10x Burpees 1 Mile run 100x Pull up 200x Push up 300x Air Squat Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.

Baseline: Pre-SOP and box breathing, ROM Drills Work Capacity: For time: 1-10 reps: Curtis- P 20-2 (decrease by 2s) reps: 8 count Body Builders. *200m Run between sets. Example: 1x Curtis-P, 20x 8 count Body Builders, 200m run, then, 2x Curtis- P, 18x 8 count Body Builders, 200m Run, continue….) Durability: Kokoro yoga or Active Stretch. […]