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.
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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.
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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.
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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.
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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 […]
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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.
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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.
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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.
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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.
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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.
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