Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: For time: -5 Mile run -4 Mile Ruck (45/20) -3 Mile row  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Between 2 partners, complete:  -30,000m (Running, rowing or Air Bike) -300x Burpee *Both partners work at the same time on different movements. *Partners may switch at any point. *30,000m may be accomplished using any variations of 3 movement options listed. Durability: Hydrate and fuel within 30 […]

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 60:00 AMRAP:  -200m Farmer Carry -100x Push up -50x Curtis – P (95/65) -100x Air Squat -400m Run  Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 60:00 AMRAP:  -1,000m Ruck (45/25) -50x Box Step up -20x Burpee Pull up -10x Man Maker (45/30) *Ruck pack is only to be worn during ruck portion.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Complete For time:  -1 Mile Farmer Carry (55/35) -100x Devils Press (35/20) *Reps may be partitioned in any manner Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time with a partner:  -1 Mile Burpee Broad jump *One partner works at a time, partners pick up where the other partner leaves off.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 4 Rounds:  P1: 100m Walking lunge P2: AMRAP: -200m Run -10x Devil’s Press (30/20) -10x Rope Climb *Switch when P1 get back from walking lunge *1 Round = Both partners have completed both positions.  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 3 Rounds for time wearing weight vest or body armor (20/14)  -1 Mile Run -50x Pull up -100x Push up -100x Air Squat  Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 45:00 AMRAP:  -200m Farmer Carry (55/35) -10x Man Maker (35/20) -20x Burpee Box Jump -30x Hand Release Push up -40x Cal. Row  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.