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.
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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 […]
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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 […]
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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. […]
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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
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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 […]
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Baseline: Pre-SOP and box breathing, then ROM drills then, Work Capacity: With a Swim Buddy, complete as fast as possible: 4 mile Run 1 mile Swim 6 mile Ruck Durability: 100x Push up, 100x Sit up, 50x Dead hang pull up. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training […]
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Baseline: Pre-SOP and box breathing, then ROM drills then, 400m run, 20-15-10: jumping lunge, Burpees. Work Capacity: For Time: 400m Overhead walking Lunge (45#/35# plate) *Every time the weight come down from overhead perform 30x Burpees. Durability: 2 mile run (easy pace) Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post […]
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Baseline: Pre-SOP and box breathing, then ROM drills then 3 Rounds: 5x Pull up, 10x Push up, 15x Air Squat. Work Capacity: 10 Rounds for time: 10X Tire Flip 30X Push up 800m Run Endurance: 1000m Swim
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Baseline: Pre-SOP and box breathing, then ROM drills then 400m Run then, 20-25-10 Wall Ball, KB Sumo deadlift high pull Work Capacity: 90 min AMRAP: 1 mile run 400m Farmer Carry (55/35) 50x Burpee pull ups 400m Buddy carry Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session […]
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