Free Weekly Workout

Baseline: Pre-SOP and box breathing, then ROM drills. Work Capacity: “Murph”. Complete the following for time…      Run 1 mile      100x pull ups      200x push ups      300x air squats      Run 1 mile      *If you have a 20# weight vest or body armor, wear it. Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. […]

Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then Burgener warm up + skill transfer exercises. Work Capacity: “Isabel” and “Grace”      “Isabel” – Complete 30x snatch for time (135#/95#)      Rest 5 minutes      “Grace” – Complete 30x clean and jerk for time (135#/95#) Durability: Run 30 minutes in the hills, beach, or most difficult/fun […]

Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds – Barbell complex with push up chaser (75#-105#). Work Capacity: With a partner, complete the following…      100m tire flip      100x sledge hammer strikes      100x box jumps on tire      100x push ups with feet elevated on tire    *Only 1 person can be working at a […]

Baseline: Pre-SOP and box breathing, then ROM drills. Run 200m, 10x DB snatch right arm, Run 200m DB snatch left arm. Work Capacity: “Weston”. Complete 5 rounds for time of…      Row 1,000m      200m farmers carry (45#/35#)      50m right arm waiter walk (45#/35#)      50m left arm waiter walk (45#/35#) Durability: Warrior yoga or Active Stretch. Hydrate […]

Baseline: 3 rounds: Run 400, 10x KBS (light), 10x Slam Ball, 10x Burpees Work Capacity:  For Time: Ruck Run 3 Miles (35/25) Swim 1 mile Ruck Run 3 miles (35/25) 200x Burpees

Baseline: Pre-SOP and box breathing, then ROM drills. Work Capacity: “Clovis”. Complete the following for time…      Run 10 miles      150x burpee pull ups      *Break up as needed Durability: 30 minute easy recovery swim. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Baseline: Box breathing, then ROM drills. Complete 30-20-10 reps of 4-count mountain climbers, sit ups. Work Capacity: Partner workout… Partner #1 runs 200m, while partner #2 performs max rep sledge hammer hits. When partner #1 returns from the run, switch task. Repeat this cycle until as a unit you have performed a total of 500x […]

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m. Work Capacity: Complete 3 rounds for time of…      Run 400m with sandbag (80#/60#)      10x Sandbag Curtis P’s (80#/60#)      Run 400m without sandbag      20x burpee Durability: Max duration plank hold (Pays to be a winner…winner chooses “motivational consequences” for other athletes). […]

Baseline: Pre-SOP and box breathing, then ROM drills.  4 rounds – Barbell complex with push up chaser ( 75#-105#) Work Capacity: Complete the following for time…      100x Curtis P’s (95#/65#)      *Any time you break (more than a 3 breath rest), stop what you are doing and perform 1x suicide sprint (start line – 5m – […]