Free Weekly Workout

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 […]

Baseline: Pre-SOP and box breathing, ROM drills then, 500m row, 3 Rounds: 10x Wall Ball, 10x Burpees, 10x Ring Row. Work Capacity: With a Partner: Complete 5 Rounds for time and rounds: Partner A) 1 Mile Run Partner B) Max Rounds of: 10x Pull up 15x Push up 20x Air Squats *Switch when Partner gets […]

Baseline: Work Capacity: Complete For time: “Murph” 1 Mile run 100x Pull up 200x Push up 300x Air Squat 1 Mile Run “Glen” 30x Clean & Jerk (135/95) 1 mile run 10x Rope Climb 1 mile run 100 Burpees *No rest between workouts. Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. […]

Baseline: Pre-SOP and box breathing, ROM drills then 5 minute easy row, then, 20-15-10: jumping Squat, Plyo Push up. Monster Mash: 4 Rounds For time: 100m Overhead walking lunge (45/35lbs) 100m Bear Crawl 1 mile run Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP

Baseline: Pre-SOP and box breathing, ROM drills then, 10 min of Sandbag drills Monster Mash: With a Swim Buddy, in a weight vest: *Split reps evenly between partners except for run – Bother partners run. 2 mile run 100x Tire Flip 2 mile run 100x Sandbag Get up 2 mile run 100x Burpee Durability: Kokoro […]