Free Weekly Workout

Baseline: Pre-SOP, box breathing then ROM drills. Stamina: 100x Slam ball, 100x Wall ball, 100x Sand bag to shoulder Work Capacity: 100x Curtis P for time (95#/65#) Durability: 2 mile recovery run. 10 minute plank hold. Warrior Yoga drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM drills. 30-20-10 reps of wall ball, sit up. Work Capacity:  Complete 7 rounds for time of the following…      7x Clean (135#/95#)      1x Full Gasser (4x55m shuttle sprints/width of a football field)      15x Hand release push ups Durability: Swim or ruck 30 minutes. Warrior yoga or Active Stretch. Hydrate […]

Baseline: Pre-SOP and box breathing., then ROM drills. 4 rounds – Barbell complex (75#-105#) with push up chaser. Work Capacity: 20 rounds – Every 60 seconds, perform the following…      5x wallball (20#/12#)      3x handstand push up      1x power clean (185#/135#) Durability: 8x hill sprints (If you do not have access to a hill, substitute 200m […]

Baseline: Run 800m then 7 rounds of 5x pull up, 10x Push up, 15x Sit up every minute on the minute. Work Capacity: Cover as much distance rucking (40lbs) for 2 hours as possible: -Every 15 minutes: 25x push ups with ruck on. Durability: Kokoro Yoga or Active Stretch, hydrate and fuel within 30 minutes. […]

Baseline: Pre-SOP, Box Breathing, then ROM drill. 5 minutes: 10x Goblet Squat, rest in the bottom of the squat for the remainder of the minute, perform 5 rounds with no rest. Work Capacity: 3 Rounds For Time with a swim buddy: 2 mile run 400m lunge 500m Swim Durability: 5 minute plank, stretch, rehydrate, refuel.

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 […]