Baseline:Pre SOP, Box Breathing, ROM Drills, Run 400m, 3 Rounds of: 5 HSPU, 15 Box Jumps, 20 Air Squats Work Capacity: 5 Rounds Of 400M Run 10 Clean and Jerks 135# 10 Bar Facing Burpees Rest 10 Min Pyramid Of: 1,2,3 – 8 Dips and Chin Ups 2,4,6 – 16 Diamond Push Ups Durability: 20 […]
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Baseline:Pre SOP, Box Breathing, ROM Drills, 3 Rounds Barbell Complex 45 – 95# Work Capacity: Hero WOD Adam Brown Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball […]
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Baseline:Pre SOP, Box Breathing, ROM Drills, 20 GHD Sit Ups, 50 Push Ups, Run 800m Work Capacity: 400m Farmer Carry 55# 20 KB Thrusters 55# 20 Burpees 10 Rope Climbs 15′ 50 KB Swings 55# 10 Rope Climbs 15′ 20 Burpees 20 KB Thrusters 55# 400m Farmer Carry 55# Durability: 5 Mile Ruck 20 w/35#, Min […]
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Baseline:Pre SOP, Box Breathing, ROM Drills, 10 Curtis P’s 65# Work Capacity: 40 Min AMRAP 135# Barbell Complex with Burpee Chaser. Durability: 20 Min Warrior Yoga, Hydrate & Fuel.
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Baseline:Pre SOP, Box Breathing, ROM Drills, 50 Push Ups Work Capacity: 10,000m Row Durability: Warrior Yoga, Hydrate & Fuel.
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Baseline:Pre SOP, Box Breathing, ROM Drills, 200m Bear Crawl Work Capacity: 800m Run 20 Min AMRAP W/20X Vest or Ruck 5x Tire Flips 10x DH Pull Ups 400m Run 5 Min Rest 20 Min AMRAP Body Weight 20 Elevated Push Ups 20 GHD Sit Ups 20 Alt Lunges with 45# Plate Overhead 40x Double Unders […]
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Baseline:Pre SOP, Box Breathing, ROM Drills, 1000M Row Work Capacity: Pyramid Of: 1 DH Pull Up 2 Dips 3 Push Ups Add 1 rep to Pull Ups 2 Reps to Dips and 3 Reps to Push Ups. Once you reach 10 Pull Ups go back down in the same order. Durability: 4 Mile LSD Run , […]
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Baseline: Box Breathing, ROM Drills, Run 800m, 5 Rounds of Cindy Work Capacity: With a 20# Vest or Ruck. 5 Power Cleans 135# 5 Push Pres 135# 800m Run Continue 4,3,2,1 Reps Running 800m between each round. Durability: 20 Min Grinder PT , Warrior Yoga, Hydrate & Fuel.
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Baseline: Box Breath, ROM drills, 400m Run, Then 3 rounds: 10 Step Overhead Walking Lunge with KB (light) Right hand, 15 burpees, 10 Step Overhead Walking Lunge with KB Left Hand, 10 4x Mt. Climbers Work Capacity: 1 Mile Run 100x Push Up 800m Farmer Carry (55#/35#) 100 Sit Up 400m Plate Carry (45#/25#) 100 […]
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Baseline: Pre SOP, Box Breathing, ROM, 5 Rounds of Cindy Work Capacity: 20 185# Backsquat Row 1000M 20 185# Ground to Overhead Run 800m 20 185# Front Squat 4 Min Airdyne 20 185# Bench 400 Meter Walking Lunge 20 185# Deadlift 200m Burpee Broadjump Durability: 5 mile Ruck 30#, 20 Min Warrior Yoga, Stretch, Hydrate, Fuel
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