Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1 Mile walking lunge for time  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Max distance ruck in 90 Minutes (45/30) *Every 10 minutes, complete 20x Push up with pack on  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: In 60:00 complete as many meters as possible Run/Bike/Row/Ski erg/Etc.  *Every 5 minutes complete 10x Burpee. -Entire work can be done using one or multiple methods (Run/Bike/Row/Ski erg/Etc).  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP. 

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 400m Burpee Broad Jump for time.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: For max total distance:  20:00 Run 20:00 Swim 20:00 Ruck (45/30)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM drills. Work Capacity: 60:00 AMRAP:  -100m Walking lunge -30x Burpee -100m Farmer Carry -30x Burpee -100m Weight Plate carry (45/35 – Carried any way).  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 500x Burpee for time  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills.  Work Capacity: 2 Rounds for time:  -50x Curtis – P (95/65) -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, then ROM Drills. Work Capacity: For Time –150x Man Maker (35/20) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.