Free Weekly Workout

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: With a swim buddy complete for time: 5 mile run 1 mile Swim (preferably open water) 8 mile ruck 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: 1 mile run 30x Rope Climb 1 mile run 50x Man Makers (45/35) 1 Mile run 100x Cutis- P (95/65) Durability: Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: “CIA 7”: 7 Rounds For Time: 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 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: 5 Rounds for time with a partner: 1 mile run 100x Air Squat 75x Push up 50x Pull up * Team must carry 55lb Kettlebell for the entire workout, does not matter who carries it or for how long. *Team may break up reps however […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Complete for time with a partner: In a 20# Weight Vest: 100x Deadlift (205) 800m Run 100x Wall Ball 800m Run 100x Kettle Bell Swing (55/35) 800m Run 100x Burpee 800m Run 100x Slam Ball 800m Run *One partner works at a time, the partner […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: For time with a partner: Travel 6 Miles with the following equipment: 1x 55lb Kettlebell 1x 25x Ketlle bell 1x Sandbag (50lbs) *Items may be carried and distributed any way possible.   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 100-90-80-70-60-50-40-30-20-10 reps: Burpees Box Step ups (20”/18”) *800m Run between sets. Durability: Kokoro yoga or Active Stretch.

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.