Free Weekly Workout

Baseline: Pre-SOP and box breathing, ROM drills then, 21-15-9 reps: Squat tuck jumps, plyo push up, V- up. Work Capacity: For time: 2 mile run 100x Pull up 100x Box Jump 100x Push up 100x Wall Ball 100x Burpees 2 mile run Durability: Warrior yoga or Active Stretch.  Hydrate and fuel within 30 minutes.

Baseline: Pre-SOP and box breathing, ROM drills, then warm up Clean and Rope Climb. Work Capacity: With a Partner complete Triple “Glen” 90 Clean & Jerk (135/95) 3 mile run 30x Rope Climb 3 Mile Run 300x Burpees *Partners split reps however needed using 1 Barbell and 1 Rope- Partners can run together (1.5 miles […]

Baseline: Pre-SOP and box breathing, ROM drills then, 400m run, 10 min. Grinder PT. Work Capacity: 4 Rounds for time: 100x Push up 5x Legless Rope Climb 100x Sledge Strike 1 mile Run Durability: Kokoro yoga or Active Stretch.  Hydrate and fuel within 30 minutes.

Baseline: 400m Run, 3 rounds: 10x Slam Ball, 15x Wall Ball, 10x Russian Kettlebell Swing (70/55) Work Capacity: For time: 1 mile run 100x Pull up 1 mile run 200x push up 1 mile run 300x Air Squat 1 mile run Durability: Warrior yoga or Active Stretch.  Hydrate and fuel within 30 minutes.

Baseline: Pre-SOP and box breathing, ROM drills then, 3 rounds: row 200m, 10x burpee-pull up Work Capacity: 60 min. Ladder: 800m Run 10x Pull up 20x Push up 30x Air Squat *Every round add 800m to the run, 10 reps to Pull ups, 20 reps to Push up, 30 reps to Air squat. Example: Next Round: […]

Baseline: Pre-SOP and box breathing, ROM drills then Work Capacity: For time with a 30# Ruck: 3 Mile Run 100x 4x Flutter Kick 2 mile run 150x Burpees 1 mile run 200x Air Squat Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, ROM drills then, 400m run, 3 rounds of Cindy. Work Capacity: 1 Hour AMRAP: 5x Rope Climb 10x Man maker (40/30) 200m Farmer Carry (55/35) Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline:  Pre-SOP and box breathing, ROM drills. Work Capacity: “Bernie’s Trifecta” Complete for time: 1.5 Mile Swim 42,165m Row (If necessary Scale to 21,097m) 13.1 Mile Run. Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: 3 Rounds: 200m run, 25m walking lunge, 20x back extensions.   Work Capacity: For time: 1 Mile Sled drag (.75 bodyweight) *Every time you stop or break = 10 Burpees on the spot. Durability: 1 mile run @ easy pace, Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training […]