Free Weekly Workout

Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: 5 Rounds for time:  -200m Walking lunge -30x Sandbag Get up -200m Farmer carry -10x Man Maker (40/25)  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre-SOP, Box Breathing, ROM Drills. Work Capacity: Complete 4 rounds for max reps with a partner:  Round 1: Partner A: 400m Farmer carry Partner B: Max reps Curtis – P (95/65) -Switch- Round 2: Partner A: 400m Farmer carry Partner B: Max Sandbag Get up -Switch- Round 3: Partner A: 400m Farmer carry Partner […]

Baseline:  Pre SOP, Box Breathing, ROM Drills Work Capacity: For time:  -3.3 Mile Run -3.3 Mile Ruck -3.3 Mile Row (5,311m)  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: For time:  10-1:  -Curtis-P (95/65) -Burpee over the bar -200m between each rung (10/10/200m, 9/9/200m, 8/8/200m….)  Durability:  Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: For time:  –800m Overhead walking lunge (45/25)  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:  -200x Push up -400m Run -200x Air Squat -400m Run -200x Burpee -400m Run -200x Alternating jumping lunge  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: 40:00 ascending ladder: -1x Curtis – P (95/65) -1x Man Maker (35/20) -200m Run *Next round: -2x Curtis -P -2x Man Maker -200m Run *Continue to add 1 rep to each movement with 200m run between each set for 40:00. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP. Hydrate and fuel within 30 minutes. […]

Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time:  150x Burpee – Pull up  *Every 5:00 Complete 200m Run  Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.